Why Walking is Good for You | TRAINING

Why Walking is Good for You | TRAINING

aussiesupps-walking
 
In the first part of this series, we discussed why walking is an effective way of losing weight. Before we move on to the action plan on how you can use walking as a weight loss strategy, let’s take a look at some of the amazing health benefits of walking and what you can do to experience them.
 
Walking Lowers Blood Pressure
 
A 2001 study published in the scientific journal, Medical and Science in Sports and Execise, revealed that 30 minutes of walking lowered blood pressure.

 
Walking Boosts Creative Thinking

A 2014 study published by the American Psychological Association in the Journal of Experimental Psychology: Learning, Memory, and Cognition, revealed that walking can improve creative thinking. The study's result may come as no surprise because if you've noticed, if you've gone on a walk, especially strolling alone, you’ll likely to come up with great ideas, or have a good think about something that’s been bothering you lately.
 
The best thing about the study is that walking is not the only activity that boosts creative thinking. It turns out that any type of movement can be good for getting the brain going.
 
Walking Improves Better Mobility and Overall Function
 
Sitting for long hours, or a sedentary lifestyle, is primarily linked with heart diseases. Study has shown that if you sit beyond 5 hours, your waist size increases by 2 centimeters for every hour after then that you are sitting. At the same time, your risk of cardiovascular disease increases by 0.2% every hour.
 
In another study, researchers have discovered that vascular function becomes weakened with prolonged sitting of more than 6 hours. It decreases your high-density lipoprotein, or "good," cholesterol, while increasing your low-density lipoprotein, or "bad," cholesterol.
 
Prolonged sitting also slows down your metabolism, which increases your risk of obesity and type 2 diabetes. It affects your body’s ability to regulate glucose, or blood sugar, and blood pressure. It also affects how your body breaks down fat. 
 
Perhaps the most alarming risk of excessive sitting is the increased risk of death from heart disease and the Big C – cancer.

Here’s a guide from the British Journal of Sports that can help you incorporate standing up and walking into your work: 

Distribute 2-4 hours of standing, walking, or any light activity within an 8-hour work period.
Use standing workstations in addition to your desk.
However, avoid prolonged standing because it’s effects is similar to prolonged sitting.
Whenever you stand for a few minutes, make sure to change your posture every few seconds to prevent fatigue and musculoskeletal pain.

 

Walking Could Boost Mood and Energy
 
At 2006 study at the California State University, Long Beach, discovered that the more steps the participants of the study did in a day, the more they tended to record higher than normal ratings for their self-esteem, happiness, energy, mood, and health.

 
How to Make Time for Regular Walks

1. Walk for 10-15 minutes first thing upon waking.

2. Walk on your lunch break. 

3. Instead of sitting around on your break, take a 5-10 minute walk around the block or the building if possible. 

4. Walk before or after your workout. 

5. Go for long walks and/or hiking on the weekends.

6. Take a 10-15 minute walk after dinner. 

7. Break up your work periods with 5-10 minute walks. 


What’s Next
 
This article is the 2nd of a 3-part series about walking, its benefits, and how it can help you lose weight. Like what we always say here at Aussie Supps, keeping yourself active can have a big impact on your fitness goals and overall health. (See article: How Little Exercise Can Help You Live a Healthier Life)
 
Stay tuned because in the 3rd and last part of this series, we’ll give you an action plan for walking as a weight loss strategy and some tips on how to best enjoy your walking routine.
 
For more tips on how to become fit and healthy, or if you’re now ready to take on a healthier life, contact us or you can visit the Aussie Supps Nutrition Hub in-store. We have our in-house, qualified nutritionist to take care of your health and diet needs. For bookings and more info, check out our Contact Us page, chat with us on Facebook, or email us at info@aussiesuppsnutritionhub.com.
 
 
References:
1. Increasing daily walking lowers blood pressure in postmenopausal women
https://www.ncbi.nlm.nih.gov/pubmed/11689731

2. Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking
https://www.apa.org/pubs/journals/releases/xlm-a0036577.pdf

3. Time spent in sedentary posture is associated with waist circumference and cardiovascular risk
https://www.nature.com/articles/ijo201730 

4. Impact of Prolonged Sitting on Lower and Upper Limb Micro- and Macrovascular Dilator Function
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4956484/ 

5. Walk Your Way to More Energy
http://web.csulb.edu/misc/inside/archives/vol_58_no_4/1.htm 
 
6. Three 15-min Bouts of Moderate Postmeal Walking Significantly Improves 24-h Glycemic Control in Older People at Risk for Impaired Glucose Tolerance
http://care.diabetesjournals.org/content/36/10/3262
 
 

Previous article How to Use Walking as a Weight Loss Strategy | TRAINING
Next article Does Walking Help You Lose Weight? | TRAINING