Walk away from lifestyle diseases!

By Dr Kenneth Gardner

Walking is one of the most popular forms of exercise. However, many of us do not walk at the pace that would enable us to enjoy its many benefits. A good walking session increases our heart rate, breathing, blood pressure and so on.

This will improve the way we think, feel and act because of the physical and functional changes in our body.

Persons who walk regularly enjoy an improved quality of life and are less likely to be bothered by chronic lifestyle diseases such as cardiovascular problems, diabetes and obesity. Walking stimulates our brain and nerves which in turn generate experiences that improve how we think and what we do.

Strengthen our bones

Walking maintains the health and strength of our bones and joints; this retains and maintains our flexibility and mobility. Walking stimulates the lubrication and nourishment of our joints improving joint integrity while preventing and managing arthritis . Walking a mile each day leads to improved bone density in postmenopausal women and slow the rate of osteoporosis.

Walking stimulates the production and circulation of hormones that improve our mood and increase our resistance and tolerance to pain and stress. When we are depressed walking is a quick and easy solution to reduce our feelings of hopelessness and replace them with feelings of optimism. Many persons have experienced positive changes in their mood, more quickly by walking than from the use of anti- depressants. Many of us have experienced and associated a long leisurely walk with higher energy levels and a sense of well-being and excitement.

Stimulates digestion

Walking is a an efficient way to stimulate other body functions such as digestion, perspiration and the elimination of waste thus detoxifying the body and maintaining the balance needed for health and well-being. Walking increases our metabolism and reduces our blood sugar levels thus, reducing our risk of developing type two diabetes.

Many persons who previously experienced difficulties sleeping at nights have attributed their significantly improved sleep pattern to the inclusion of walking in their daily routine. This occurs due to the sedative effect of walking.

Reduce heart disease risk

Walking is an excellent way to reduce the risk of heart disease - the number one cause of death. Heart disease is reduced by improving the strength of the heart and its contractile function. Walking also increases the heart's efficiency by reducing heart rate and blood pressure. Walking 30 minutes daily, three to five times each week, will significantly reduce our blood pressure.

This could add up to more than the minimum of 12 miles each week that could reduce the risk of having a stroke by half. All these benefits do add to the exponential improvement in blood circulation and the reduction of our risks of cardiovascular diseases.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.