In recent years, walking has become the new all-star when it comes to basic improvements in overall health!
Want to lose weight? Walk!
Want to reduce your odds of developing health complications like heart disease, diabetes and stroke? Walk!
Want to boost your mood? Walk!
Want to lower your blood pressure? Walk!
But there’s another benefit of walking realized recently that has researchers singing even higher praises...
Similarly,
In a 2017 New Mexico Highlands University study, “Professor Earnest Greene and his team of Highlands undergraduate and graduate students worked with researchers from the University of New Mexico School of Medicine, the University of Colorado School of Medicine and the University of Copenhagen School of Medicine. The team used ultrasound to measure internal carotid artery blood velocity waves and arterial diameters to calculate blood flow to both sides of the brain of 12 healthy young adults during standing upright rest and steady walking. The researchers found that while there is lighter foot impact associated with walking compared with running, walking still produces larger pressure waves in the body that significantly increase blood flow to the brain. While the effects of walking on blood flow to the brain were less dramatic than those caused by running, they were greater than the effects seen during cycling, which involves no foot impact at all.”(3)
In a time when researchers say one new case of dementia is detected every four seconds globally, these findings are monumental in efforts to minimize such health conditions. It is estimated that by the year 2050, more than 115 million people will have dementia worldwide. (2)
Recently, the federal government’s Office of Disease Prevention and Health Promotion updated their exercise guidelines to be better tailored to age and ability. These new guidelines show that the dose required to gain these benefits is not hard to achieve.
New exercise recommendations by age and ability: (1)
Preschool-age (3 through 5 years): physically active throughout the day with the goal of three hours of activity daily
Children and teens (6 through 17 years): at least 60 minutes daily of moderate-to-vigorous physical activity; include vigorous activity, muscle-strengthening, and bone-strengthening activity three times a week (PSST!! Guess what strengthens bones?!? YES!! Walking!!!! Also, resistance training and/or weightlifting)
Adults: at least 150 to 300 minutes weekly of moderate-intensity aerobic activity, or 75 to 150 minutes weekly of vigorous-intensity aerobic activity, or an equivalent combination of both, plus muscle-strengthening activities on at least two days a week
Older adults: multicomponent physical activities that mix balance activities, aerobic activities, and strength training can help prevent falls and injuries; reduce overall sitting and replace it with light (or when possible, moderate) activity
Pregnant and postpartum women: at least 150 minutes weekly of moderate-intensity aerobic activity
Adults with chronic conditions or disabilities: follow adult guidelines as able, including both aerobic and muscle-strengthening activities
So, lace up your walking shoes and get outside!! Grab the family and get them going with you too!! Can’t get outside? Jump on a treadmill and set it to a speed that keeps you moving briskly!! No access to a treadmill? Walk around your house! Or maybe your local mall! However you have to do it, just do it! Your quality of life depends on it :)
References
Elson, Lauren. “The New Exercise Guidelines: Any Changes for You?” Harvard Health Blog, 14 Dec. 2018, www.health.harvard.edu/blog/the-new-exercise-guidelines-any-changes-for-you-2018121415623.
Godman, Heidi. “Regular Exercise Changes the Brain to Improve Memory, Thinking Skills.” Harvard Health Blog, 5 Apr. 2018, www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110.
“Research Shows Walking Increases Blood Flow in the Brain.” NMHU, 24 Apr. 2017, www.nmhu.edu/research-shows-walking-increases-blood-flow-brain/.
*The resources and links listed are only suggested as sources for further exploration.
They do not necessarily imply endorsement. **Photos may be taken from Google.
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