While there are other animals that frequently adopt a bipedal position, humans are the only ones that exploit to the extreme; meaning that we as humans are the only species that gets around by standing and putting one foot in front of the other. To walk is to be human.
Walking is more than just a means of transportation, it is also incredibly enjoyable and good for you. Today at work I wrote an article for our Village newsletter encouraging our residents to walk more. We are finding as we enter our 9th week of lockdown that activity and fitness levels are dropping, resulting in more falls.
While many of us have taken to strolling around our neighbourhoods, some have adopted a more sedentary lifestyle. With current restrictions there is little else we are allowed to do outside our homes, so taking the opportunity to get outside is worth grabbing. Spring transforms Sydney in to a ‘carnival of colour’ as flowers bloom on every corner. It really is a beautiful time of year, with longer, warmer days creeping in. All you have to do is step out of the door and enjoy.
Walking is a great form of exercise because it puts our large muscle groups to work. In recent times, we have all become a little fixated on achieving 10,000 steps per day. This magic number, which I’m sure you have all heard bounded around, actually is not backed by science. It in fact stemmed from an advertising campaign for a pedometer in Japan, and just stuck. Studies suggest many different figures but general consensus is: walk often, walk fast and walk long. Your goal should be to walk fast enough to raise your heart rate, even for just short bursts.
Walking is one of the most accessible forms of exercise. It requires no equipment, is free and is low impact. If you are new to exercise you should always start slowly and build up gradually. You may think that arthritic knees and hips prevent you from taking the first steps in walking for fitness. However, studies have found that the walking motion lubricates joints, making it easier to move and reducing pain. Walking also slows age related decline in bone density, thus reducing the risk of falls and fractures.
Limber joints is just one of the countless benefits of walking. Even relatively small amounts of walking can have dramatic health effects and increase life expectancy.
Studies have found that walkers are more likely to remain independent. Walking helps maintain strength and flexibility, making it easier to perform tasks on your own. Being able to walk without help is one of the strongest indicators of whether someone can live independently. However, if you use a walking frame or stick you can still venture out and take steps to better health.
Taking a 30 minute daily walk improves circulation which in turn reduces the risk of high blood pressure and cholesterol; and lowers your likelihood of heart disease, stroke and diabetes by 30-40%. The Heart Foundation go so far as to say that walking is ‘the wonder drug’.
The mental health benefits are also worth a mention. Experts have suggested that just 10 minutes of pounding the pavements significantly reduces feelings of anxiety and lifts the mood (if you are struggling with anxiety, more self management ideas can be found here). Covid-19 is depriving us all socially, yet we are still able to exercise in groups of 2, so call a friend and suggest you hit the streets. I am confident in time it will improve your fitness, health, mood, sleep and energy levels.
If you want to stay healthy and mobile well in to old age, start walking today. If you have already reached ‘old age’ don’t worry it is never too late to start looking after your health.
Alternatively, if you are looking for exercises to do from the comfort of your own home, maybe on a dreary day, read my blog post ‘Lockdown Exercise‘.
