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The Top Health Benefits of Walking

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Greetings to you,

Walking is very beneficial to many aspects of our health and well-being.  Check out the chart below for the top ones and read on for all the details.  Studies show that walking can increase energy, strengthen the heart, relax stiff joints, boost one’s immunity, create better muscle tone in the legs and also burn calories.

When we walk, the brain becomes stronger and one’s mood is lifted – setting the stage for creative ideas; the body’s lung capacity increases and oxygen is better provided to all the tissues; one’s digestion and metabolism improves; circulation is increased in the eyes which can prevent eye diseases and improve vision.

Regarding a sounder, deeper sleep resulting from taking walks, studies at the University of Arizona have found that walking more than six blocks a day at a normal pace significantly improves sleep at night for women. 

Scientists suspect that walking helps to set our biological clock into a consistent sleep pattern. Walking can also help increase “endorphins”, which are protein-like chemicals made in the brain that can have a relaxing effect, a pain-relieving effect, and can also reduce stress and increase well-being.

Exercise such as walking may also be one of the most effective ways to reduce menopause symptoms such as hot flashes, night sweats, insomnia, and heart symptoms, according to a study from the Annals (Journal) of Behavioral Medicine.

For those of us who work in an office, its important to stand up and stretch and take breaks to walk around at least once an hour to keep things moving and healthy in the body.  These walking breaks are important for muscle and bone health, as well as for the heart and other organs.  Better yet, go outside and get a new, refreshing view of things before settling back down to work.

See the chart below. Go out and have some fun with your walks.  Walk with friends.  Try to go out on different routes and see different things.  You’ll be glad you did!

Best of health,

Jobee Knight
Nutrition Breakthroughs
Maker of the Effective Natural Sleep Aid Sleep Minerals II

benefits of walkingWhat are benefits of walking?

Walking is very beneficial to many aspects of our health and well-being. Studies show that walking can increase energy, strengthen the heart, relax stiff joints, boost one’s immunity, create better muscle tone in the legs and also burn calories.

What happens to your body when you walk?

When we walk, the brain becomes stronger and one’s mood is lifted – setting the stage for creative ideas; the body’s lung capacity increases and oxygen is better provided to all the tissues; one’s digestion and metabolism improves; and circulation is increased in the eyes which can prevent eye diseases and improve vision.

How much should you walk a day?

Physical activity recommendations say that Americans should walk for 30 minutes a day – five days per week. For younger adults, this can be brisk walking and for older ones, there should be a five minute warm-up and some smooth, unstrained walking for 10 to 15 minutes more or whatever is comfortable.

Walking Reduces Menopause Symptoms, Hot Flashes

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hot flashesExercise such as walking may be one of the most effective ways to reduce menopause symptoms such as hot flashes, night sweats, insomnia and heart symptoms.

From the April 2007 issue of the Annals of Behavioral Medicine comes a study from Steriani Elavsky, a kinesiologist.  Kinesiology is the study of human movement and motion.

The study included 164 menopausal women in their 50’s who were experiencing hot flashes and insomnia and who were somewhat non-active.  They were put into three different groups – walkers, yoga-doers and sedentary non-exercisers, and were studied for four months.

The groups that reported their stress and tension were reduced, as well as having a betterment in their quality of life, were the women who walked regularly or took yoga classes.  Women who walked derived the most benefit in terms of improvement with menopause symptoms such as hot flashes, but yoga was also beneficial.

Elavsky concluded: “We found a significant association between changes in cardiorespiratory (heart and lung) fitness and changes in menopausal symptoms.  Women who experienced decreases in menopausal symptoms in the study also experienced improvements in all positive mental health and quality-of-life outcomes.”
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