Okay, I need to make an admission. In my younger years (aka 30’s, 40’s, 50’s) I used to be a runner, logging about 15-20 miles a week. During my outdoor runs or gym treadmill running I would see people walking and think to myself just how much more health benefits runners (lime me) were getting as opposed to those old fogies I was passing as they walked. Well, now being an old fogie myself and secondary to several back operations I am now a walker, not a runner. Add on our recent acquisition of a puppy Weimaraner and I find myself walking 7-10 miles a day. I do not sweat, I do not feel tired, no muscle aching so clearly I was doing lots more for my health when I ran, correct? Well, read on.
Walking over 10,000 steps a day is associated with numerous health benefits, including a reduced risk of chronic diseases (such as cardiovascular disease, type 2 diabetes, and certain cancers), improved mental health, and an increased lifespan.
Key Benefits:
- Reduced Disease Risk: Consistently walking a high number of steps can significantly lower the risk of developing several serious health conditions. Studies show a link between taking around 10,000 steps daily and a reduced risk of death from cardiovascular diseases (like heart failure and stroke), 13 types of cancer, and dementia.
- Weight Management: Walking 10,000 steps helps burn calories and can create a significant daily calorie deficit, which is essential for weight loss or preventing weight regain when combined with a healthy diet.
- Improved Cardiovascular Health: Regular walking strengthens the heart muscle, lowers blood pressure and cholesterol levels, improves blood flow, and boosts lung capacity, all of which contribute to better heart and lung health.
- Enhanced Mental Well-being: Physical activity releases endorphins, which helps reduce stress, anxiety, and symptoms of depression while boosting overall mood, self-esteem, and vigor. Walking outdoors can be especially helpful for relieving stress.
- Stronger Bones and Muscles: As a weight-bearing activity, walking stimulates bone cell production and builds muscle mass, which helps prevent conditions like osteoporosis and improves stability and balance, especially as you age.
- Better Sleep and Energy: Regular physical activity, even at a moderate intensity, has been shown to improve sleep quality (helping you fall asleep faster) and increase energy levels throughout the day.
- Improved Cognitive Function: Increased blood flow to the brain resulting from walking can enhance memory, focus, and problem-solving abilities
One caveat: The more intense the walking, i.e. pace and distance, the greater the health benefits.
Try to get up to those 10,000 steps a day. By doing so, you will glean LOTS of health benefits.
And I most certainly Walk Like A (OLD) Man. Enjoy the Four Seasons
