Walking on Sunshine: The Power Of Walking
by TKP RDN Toni Toledo
The year was 1983, the artist was Katrina and the Waves…and the song was Walking on Sunshine. I recall the upbeat sound and zippy energy this song elicited way back then. Here are some of the lyrics “I’m walking on sunshine, woah. And, don’t it feel good? I’ll say it again!” These lyrics stick with me—even now. It seems perfect to revisit this song as I share some thoughts about the healing benefits of walking. Let’s spend a moment celebrating the power of walking.
As one of the most gentle and enjoyable (but often underrated) forms of movement, walking daily is pleasant but it also packs a big health punch. You’ll be shocked at how just a little extra movement can move you miles ahead with your health.
So– What are Some the Benefits of Walking?
- Weight Management
Walking is movement, and movement burns calories. The number of calories you burn, and how much weight you can lose, will be determined by how often you walk, how fast you walk, the incline of the terrain you’re traveling, and how far you go as well as, of course, how you eat.
- Strengthen Your Bones
Both resistance training and exercises like walking that place an impact on your bones can help make you stronger and strengthen and build bone density. The gentle repetitive pressure placed upon your feet, ankles, knees, legs, and hips as you walk is helpful when it comes to staving off osteoporosis.
- Get a Great Cardiovascular Workout
The more you walk, the better you’ll be conditioned. And, don’t forget that you can level up the intensity of your walks as you get more fit by walking faster or including inclines in your workouts. It requires a little more effort, that’s for sure, but you won’t be disappointed by the results!
- Boost Your Immune System
Science shows that walking in nature not only helps you shake off stress, but it quite literally boosts your immune system by increasing your white blood cell count and lowering your pulse rate.
- Reduce Pain Caused by Arthritis
It may seem counterintuitive at first, the same aches and pains that would tend to keep you on the couch and indoors are the same aches and pains that can improve with daily walking. Studies show that walking helps to lubricate and warm up sore joints and tissues, helping to heal and strengthen.
- Improve Your Circulation
Increased blood flow will help distribute nourishment throughout your body and flush your tissues with much-needed oxygen. In this day and age when sitting is the predominant state, getting up and moving is more important to your ultimate health than ever before. Do yourself a favor and reap the benefits of walking by moving around as much as possible.
- Reduce Cholesterol and Blood Pressure
Many scientific studies show that walking packs much more of a health-related punch than you might think. Walking is just as effective at lowering your risk of disease and negative health markers as running.
- Reduced Risk for Diabetes, Heart Disease, Cancer, and Chronic Diseases
Yes, all through the simple act of getting in a healthy walk every single day. Research shows that walking as little as 30 minutes a day, 5 days a week, can lessen your risk of coronary heart disease by 19%!
- Reduce Depression
Indeed, you can also lift your depression and lessen your anxiety by getting up and getting out. The endorphins (feel-good hormones) released when you exercise can help to enhance your mood, release stress, and reduce anxiety.
- Increased Confidence
It’s a fact that regular exercise can give your confidence a lift. Not only will you be healthier overall, but you’ll feel healthier, and it will show.
So there you have it…a quick list of 10 of the health benefits from walking. I hope you found something compelling on this list to motivate you to keep on walking…and maybe even with a tune in your head “I’m walking on sunshine, and don’t it feel good?”
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