Walking is one of the easiest yet most effective forms of exercise. Almost anyone can do it, and it offers numerous health benefits. Whether it’s a quick 10-minute walk or hitting 10,000 steps a day, getting outside and moving can significantly improve your overall health. Here are 15 ways daily walking benefits your body, based on expert insights:
1. Boosts Mood and Reduces Stress
Walking has been proven to enhance mood. Even a short 10-minute walk can lift your spirits, reduce feelings of anger, and alleviate symptoms of depression. Walking in nature enhances these effects, helping calm your nervous system and lower stress levels. Walking with friends or loved ones strengthens social bonds, further boosting happiness and reducing loneliness.
2. Increases Calorie Burn and Helps Maintain a Healthy Weight
Daily walks can aid in weight management by burning calories and boosting metabolism. Interval walking, alternating between brisk and leisurely paces, is especially effective for burning calories and reducing body fat, particularly around the abdomen. Walking uphill or choosing varied routes can enhance these benefits.
3. Improves Heart Health
Regular walking helps lower blood pressure and reduces the risk of heart disease and stroke. For every 1,000 steps, systolic blood pressure may drop by 0.45 points. Studies show that consistent walking can reduce the risk of cardiovascular events by up to 30% when done according to physical activity guidelines.
4. Reduces the Risk of Chronic Diseases
Research shows that walking can lower the risk of chronic conditions like type 2 diabetes, hypertension, and obesity. A 2022 study found that walking 8,200 steps daily reduces the risk of diseases such as major depressive disorder and GERD. Even short post-meal walks help regulate blood sugar, preventing type 2 diabetes.
5. Improves Sleep Quality
Consistent walking can improve the quality of sleep and help you fall asleep faster. Walking boosts melatonin production, the hormone responsible for regulating sleep. Many postmenopausal women and others who walk daily report better sleep quality compared to those who lead sedentary lifestyles.
6. Enhances Cognitive Function and Memory
Walking enhances cognitive abilities, particularly in older adults. Studies indicate that brisk walking for an hour, three times a week, improves brain function related to decision-making. Increased blood flow to the brain during exercise is believed to boost memory and protect against cognitive decline.
7. Relieves Joint Pain
Walking helps ease joint pain by improving circulation and lubricating the joints. It’s particularly beneficial for individuals with arthritis, as it promotes mobility and reduces discomfort.
8. Slows the Development of Varicose Veins
Regular walking strengthens the circulatory system, which helps prevent the formation and worsening of varicose veins by improving blood flow in the legs.
9. Improves Digestive Health
Walking stimulates the core and abdominal muscles, aiding digestion. It promotes the movement of food through the digestive tract and can relieve bloating and constipation. Many doctors recommend walking post-surgery to help with recovery and digestion.
10. Strengthens the Immune System
Daily walking boosts your immune system by increasing the circulation of immune cells, which helps your body fight off infections and illnesses more effectively.
11. Strengthens Bones and Prevents Bone Loss
Walking helps maintain bone density, reducing the risk of osteoporosis and fractures. Studies show that walking for at least 30 minutes a day can slow bone loss, particularly in postmenopausal women.
12. Sparks Creativity
Walking has been linked to increased creativity. Studies suggest that walking, particularly in nature, can enhance creative thinking and problem-solving abilities by clearing the mind and reducing mental fatigue.
13. Encourages Other Healthy Habits
Establishing a daily walking routine often leads to the development of other healthy habits. The sense of accomplishment from walking regularly can motivate you to set and achieve other health goals, such as eating better or trying new exercises.
14. Promotes Healthy Aging
Walking not only improves current health but also supports healthy aging. Studies show that even moderate physical activity can reduce the risk of mortality by up to 31% in those who meet physical activity recommendations. Faster walking speeds are associated with even greater reductions in mortality risk.
15. Extends Lifespan
Research indicates that regular walking can contribute to a longer life. By improving cardiovascular health, maintaining a healthy weight, and reducing the risk of chronic diseases, walking can help you live a longer, healthier life.
Conclusion
Walking is a simple and accessible way to improve your physical and mental health. From enhancing brain function to reducing the risk of chronic diseases, it offers a wide range of benefits that can help you lead a longer, healthier life.
If you see a purple butterfly sticker near a newborn, you need to know what it means
Only weeks after Millie Smith and Lewis Cann learned they were having twin baby girls, they learned that only one would survive.
On April 30, after 30 weeks of a high-risk pregnancy, Smith delivered identical twins, Callie and Skye, the latter who lived only three hours.
Later in neonatal intensive care unit (NICU), Callie slept without her sister in the incubator, with her loving and grieving parents watching over her. In the unit with other babies, an overwhelmed mom of healthy newborn twins innocently told Smith that she was “so lucky” to not have two babies.
Crushed by the words, the new mom couldn’t find the words to explain her loss. Then, she realized that Skye’s legacy was to help other families who lose a child, and it came in the form of a purple butterfly.
In November 2015 Millie Smith and partner Lewis Cann found out they were having their first Child. Smith, who has twins in the family, said she had a “gut feeling” about having a duo and 10 weeks later, doctors confirmed she was expecting identical twin girls.
Less than two weeks after the excitement of knowing they would double the children in their home, the British couple were devastated to learn that one of their babies had a fatal condition and wouldn’t survive after birth.
“During the scan, the doctor didn’t say anything. I was very excited and loved seeing the little babies, but she was silent. Both Lewis and I immediately knew there must be a problem,” Smith said.
Doctors shared the news that one of the babies had anencephaly, which according to the Centers for Disease Control and Prevention (CDC) affects about one in 4,600 babies across the U.S. It’s a serious birth defect where a baby is born without parts of the brain and skull, and “almost all babies born with anencephaly will die shortly after birth.”
Knowing that one baby would die soon after birth, and that there were risks involved for their other baby, the couple decided to move forward with the extremely high-risk pregnancy.
Over the next several months, Smith and Cann named their twins Skye and Callie. “We knew that Skye needed to have a name before she was born,” Smith said. “Knowing she would only survive for seconds or minutes, I wanted her to be named during that time.”
The meaning behind “Skye,” she explained “was somewhere we knew she would always be, that we could look up at the sky and remember our baby.”
When Smith went into labor after only 30 weeks on April 30, she needed an emergency C-section. To help navigate the loss, the couple had a “bereavement midwife” during the birth, and they were put I a special room the called the “Daisy Room,” where families can spend time with a baby before and after she/he passes.
“When the girls were born, they both cried. This was a huge moment, as we were told that Skye would not make a noise or move,” said Smith, who was thankful to have three hours with Skye before she died. “We were cuddling Skye when she passed away. This was the worst moment in our lives. I have never ever felt heartbreak like that before. But I am proud that she fought for so long to spend time with us.”
Born premature, Callie had to stay in NICU while she gained some strength and also in the unit were three other sets of twin.
“Most of the nurses were aware of what had happened, but as time passed, people stopped talking about Skye. After about four weeks, everyone acted as though nothing had happened, meaning the families around me had no idea about our situation,” Smith recalled.
One morning, a stressed mother whose twins were also in NICU, harmlessly said to Smith that she was “so lucky” to not have twins.
“None of the other parents knew what had happened or anything about Skye. The comment was completely innocent and more out of humor…They weren’t to know that I did at one point have two.” Smith continued, “But the comment nearly broke me. I ran out [of] the room in tears and they had no idea why. I didn’t have the heart to tell them what had happened. A simple sticker would have avoided that entire situation.”
It was in that moment Smith realized she had to create something that would speak for parents who had just lost a baby, ensuring the misunderstanding never happens again.
She designed a poster for the NICU explaining both hospital personnel and visitors that any incubator with a purple butterfly on it means that one or more babies, in a set of multiples were lost.
“I chose butterflies, as I felt it was fitting to remember the babies that flew away, the color purple because it is suitable for both boys or girls,” said Smith.
The purple butterfly concept–now under the Skye High Foundation–has spread to hospitals in several countries around the world.
Callie is now a lively, happy seven-year-old, and twin’s memory lives in purple butterfly cards along with other initiatives to help families with babies like Skye all over the world. The purple butterflies now come in numerous forms, like ornaments, cards, blankets, stuffed animals and more.
“Ultimately I will never be able to stop this from happening but the more support groups we can set up and put things in place like the stickers the better it will be. It’s the hardest thing anyone has to deal with,” Smith said.
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