Walking can provide countless benefits
I’ve always struggled with exercise and tried virtually everything from Zumba, yoga, gym, and personal training to get my daily dose of physical activity, but I never really found a way to remain motivated. Now that I’m getting older, it seems that I’m hearing about a greater number of people who are getting sick; as a result, I have finally decided to make my health a priority. I’m pleased to share that I’ve been walking 10 miles a week consistently for the past three months and recently have doubled my mileage. For me this is something to be proud of, especially with this blistering summer heat that is upon us.
According to the American Cancer Society, “it is recommended that adults get at least 150 minutes of moderate intensity activity (a brisk walk at a pace of three miles per hour) each week.” There are countless reasons to start walking to improve overall physical and mental health, so consider adding walking to your exercise regimen today.
Reduces risk of disease
There are literally hundreds of studies that state walking has a wealth of physical benefits such as preventing cancer, specifically breast, colon and uterine. In a study by Harvard Medical, it was found that “walking at least seven hours per week could reduce breast cancer by 14 percent; those who added exercise that is more vigorous had a 25 percent lower risk of breast cancer.” Walking also helps to improve insulin regulation resulting in lowering your risk of diabetes. Additionally, it increases blood flow to the heart and body which helps lower heart disease. Walking also boosts your immune system increasing your body’s defense against the common cold, and is a simple and easy way to lose weight.
Improve mental health
On top of all the great physical benefits of walking, there are also many advantages to our mental health. Walking releases endorphins - the body’s natural anti-depressant, which leads to lower anxiety and stress.
Many doctors will recommend walking in conjunction with medical treatments to reduce depression and improve overall mood. Other neurological benefits after a walk are the release norepinephrine and serotonin, ultimately helping the mind to relax and improve sleep at night.
Memory is also supported by walking as it helps to develop the hippocampus, the area of the brain that is responsible for memory and learning.
Even short 10 to 15 minute walks can improve your health; therefore, less intense workouts are not a waste of time.
No matter if you are at a healthy weight, overweight or obese, walking will give you countless benefits and can lead to a longer life. It is truly the perfect exercise to revitalize the body. As Hippocates said, “Walking is man’s best medicine.”
Susanna Zambrano is the associate dean for South Yuma County Services and adjunct faculty at Arizona Western College. She can be reached at Susanna.Zambrano@azwestern.edu.