Walking is a great low-tech habit to improve or maintain your overall health at any age. Exercise does not need to be fancy and expensive to be effective. No special equipment is required to go for a walk. For the most benefit we recommend walking 30 minutes per day. Best of all walking is free! All you need is a good pair of shoes.
Walking may seem like a simple task, but it involves a involves the interaction of neuromuscular, sensory, and cognitive functions. You must engage your core to keep you upright. Your joints help you with your proprioception and balance. Your feet give you feedback about the surface you are walking on, uneven, smooth, wet or dry. You use brain power to navigate obstacles or decide on a route. Your skin gives you feedback on temperature and the weather conditions.
We all know walking decreases your risk for conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers, but did you know walking improves your mood and can improve your gut health?
Surprising benefits of walking
1. Improve your relationships.
Research shows that couples walking together naturally synchronize their movements, allowing them to feel more connected. A 30-minute walk after dinner helps manage blood glucose and allows you and your partner to catch up on the day's events. If you don't have a partner walk with a neighbor or friend. Having an accountability partner will make you more apt to commit to the habit.
2. Bond with your dog
Don't have a human to walk with, walk with your dog! Dogs live in the moment and love to go on walks. They genuinely love spending time with you. You have an automatic exercise partner if you have a dog. Dogs need to be walked for their health and wellness too.
3. Improved Gut health
If you have trouble with constipation or irritable bowel syndrome walking is good therapy. As you walk your digestive system is activated into movement. This movement stimulates your digestive tract to contract, allowing the passage of food and waste through your intestines. This makes for more regular bowel movements and less gas and bloating. A great time to go for a walk is first thing in the morning or after dinner.
4. Sleep better
Walking for 20 to 30 minutes in the morning can set you up for a good night's sleep. Did you know how you treat yourself during the day can help you sleep better? Walking during daylight hours can help restore your circadian rhythm so you can fall asleep faster and stay asleep. You may find your joints ache less at night and feel better with regular exercise.
5. Improved Memory and Cognition
Walking may be the ticket to improved brain function. Walking increases blood flow to the brain which may lower the risk of cognitive decline and dementia. More blood flow keeps the brain healthy. Walking decreases insulin resistance, lowers blood sugar and reduces inflammation. Walking for at least 10 minutes stimulates the release of endorphins. Endorphins give us a sense of happiness which boosts our mood and feelings of well-being.
This year instead of making a resolution to walk for exercise, commit to the habit of walking. If you do not walk regularly start with 10 minutes once per day, then increase by 5 minutes per week until you can walk for 30 minutes comfortably.
Our goal at Lighthouse Foot and Ankle is for folks to live happy, healthy and active lives. If foot pain is keeping you from enjoying walking with your dog or spouse, give us a call. We want you to enjoy life pain free.