Improving your health and physical activity doesn’t have to be complicated, it can be as simple as lacing up your shoes and stepping outside to go for a walk. Walking is a low impact activity, requiring minimal equipment, and can be performed at any time of the day at your own pace. Simply putting one foot in front of the other can yield significant benefits to drastically improve your physical and mental health.
Going for a daily, brisk walk has been linked to many benefits including:
- Improved cardiovascular and pulmonary fitness
- Walking can lower your blood pressure and strengthen your heart muscle. It can also lower the risk of heart disease, stroke, and prevent diabetes mellitus type 2.
- Stronger bones and muscles
- Walking can improve muscular strength and decrease loss of bone caused by osteoporosis.
- Maintain a healthy weight
- Walking burns calories which promotes a healthier daily calorie balance.
- Improve mood
- Walking promotes release of a natural, painkilling, hormones called endorphins that can help improve mood.
- Improve balance and coordination
- The motions of walking can improve lower extremity coordination and decrease the risk of a fall.
- Improve sleep
- Walking can improve relaxation to help you get better quality sleep.
- Slows mental decline
- Research on walking has demonstrated a protective factor in preventing cognitive decline.
- Improve endurance
- Walking improves cardiovascular and pulmonary efficiency, which improves endurance.
- Decrease joint pain and stiffness
- Walking promotes joint lubrication to help your joints move more smoothly with less pain.
- Boosts immune function
- Research on walking demonstrates fewer sick days and upper respiratory tract infections in adults during flu season.
- More energy
- Walking can increase certain levels of hormones in your body that aid in improving energy levels.
- Improve Longevity
- Researchers have found that walking, even at an average pace compared to a slow pace, can lead to a 20% decrease in risk for overall death causes like cardiovascular disease and cancer.
Here’s How to Get Started
Make sure you have a sturdy pair of walking shoes with good support. Living in Colorado has its many benefits, one being the plethora of trails to choose from ranging from easy to difficult. You can even recruit a friend, dog (or cat!), or family member to walk with you!
If pain is holding you back from walking, seek help. Panorama has physical therapists in locations all over the Denver metro areas. The therapists specialize in all types of orthopedic conditions and diagnoses. Physical therapists are trained professionals in optimizing body movement and safety. Should you have questions regarding the initiation of a walking program, or would like more information regarding additional stretches, exercises, or tips regarding improving your health, we are happy to see you! Please do not hesitate to reach out and make an appointment. It’s never too late to late to make a healthy change, and we are here and happy to help!
