Walking may also provide benefits for people living with arthritis, such as reducing pain. And walking 5 to 6 miles a week may also help prevent arthritis. One study tracked 1, adults during flu season.
Those who walked at a moderate pace for 30 to 45 minutes a day had 43 percent fewer sick days and fewer upper respiratory tract infections overall. Their symptoms were also lessened if they did get sick. That was compared to adults in the study who were sedentary. Try to get in a daily walk to experience these benefits. If you live in a cold climate, you can try to walk on a treadmill or around an indoor mall. Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine.
Those are the hormones that help elevate energy levels. Walking can help your mental health. Studies show it can help reduce anxiety, depression, and a negative mood. It can also boost self-esteem and reduce symptoms of social withdrawal. To experience these benefits, aim for 30 minutes of brisk walking or other moderate intensity exercise three days a week. You can also break it up into three minute walks. Walking at a faster pace could extend your life.
Researchers found that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death. But walking at a brisk or fast pace at least 4 miles per hour reduced the risk by 24 percent. The study looked at the association of walking at a faster pace with factors like overall causes of death, cardiovascular disease, and death from cancer.
Walking can strengthen the muscles in your legs. To build up more strength, walk in a hilly area or on a treadmill with an incline. Or find routes with stairs. Also trade off walking with other cross-training activities like cycling or jogging.
You can also perform resistance exercises like squats, lunges, and leg curls to further tone and strengthen your leg muscles. A study that included four experiments compared people trying to think of new ideas while they were walking or sitting. Researchers found participants did better while walking, particularly while walking outdoors.
The researchers concluded that walking opens up a free flow of ideas and is a simple way to increase creativity and get physical activity at the same time. Choose a walking route near your home.
Or look for a scenic place to walk in your area, such as a trail or on the beach. Researchers think exercises like brisk walking might improve brain plasticity, or the ability to grow new neurons and form new synaptic connections.
If walking can help you live healthier and longer, can it also help you shed excess pounds? Not exactly. A common misconception is that working out in and of itself can help someone lose weight.
Diet is a far more important piece of the weight-loss equation, research suggests. At least one study illustrates that daily walks make little difference in weight management.
Weight gain is common among first-year college students. Researchers wanted to determine if walking could ward off the pounds. Their study, published in the Journal of Obesity , monitored freshman women over six months. Over the course of 24 weeks, the students walked either 10,, 12, or 15, steps a day, six days a week. Even students who walked the most still gained around the same amount of weight. One might start getting hungry more often and may eat more, without realizing it.
Even if with a tight control on daily caloric intake, it takes a lot of walking to accumulate a meaningful deficit. To put this in perspective, a pound person would burn roughly calories walking for 90 minutes at a rate of 4. Where a person carries fat might be a more important indicator of disease risk than body mass index.
Avid walkers tend to have smaller waist circumferences. Waist measurements that are more than 35 inches for women and 40 inches for men have been linked with a higher risk for heart disease and Type 2 diabetes. Register or Log In. The Magazine Shop. Login Register Stay Curious Subscribe. Newsletter Sign up for our email newsletter for the latest science news.
The women walking 2. Aerobic walking and resistance exercise programs may reduce the incidence of disability in the activities of daily living for people who are older than 65 and have symptomatic OA, a study published in the Journal of Clinical Outcomes Management found. Get involved with the arthritis community. Every gift to the Arthritis Foundation will help people with arthritis across the U.
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