Posted January 11th, 2022 by Kathy Decker & filed under Balance and Safety, Exercise and Health.

Written By: Cory Arnold, PT, DPT, ATC

Alright folks, at this point I’m not the first person to tell you that you should be walking daily. For years our doctors, spouses, P.E. teachers, and anyone in between have been telling us that daily exercise is good for us. But why? Is it worth the effort? Summit Strength Physical Therapy strongly believes that it is definitely worth the effort! Here are some daily walking benefits:

Give Joints Some Love!

Most joint cartilage has very poor blood supply. Walking creates compression which squeeze your joints like a sponge – on and off. This promotes the flow of nutrients and oxygen¹. Maybe those screaming joints you haven’t used just want a little movement.

2. Sharpen Your Mind!

We all could benefit from staying sharp! The University of Virginia Health System found that walking as little as a quarter mile can help decrease the presence of dementia and Alzheimer’s in men ages 71-93². It has also been found that walking 15 minutes a day can improve creativity and problem solving³.

3. Boost Your Mood!

Have you been feeling a little grumpy? Walking promotes the release of endorphins which can help improve your mood, fight depression and reduce stress³. Exercise might not make everything sunshine and rainbows, but we could all use an endorphin boost.

4. Weak Bones? Get Moving!

Do you have osteoporosis? Are you post-menopausal? Women who are post-menopausal are at an increased risk for osteoporosis. One study found that 30 minutes of walking a day for post-menopausal women can decrease their risk for hip fracture by 40%³.

5. How Many Steps Should You Take Per Day?

According to the book “A World of Hurt”, a healthy older adult should be taking between 6,000 – 8,000 steps a day. Individuals with disease or disability should be taking 3,500 – 5,500⁴. Go grab those pedometers or step counting watches.

6. Live Long, Walk Hard or Vice Versa!

It has been found that walking as little as two hours a week can help decrease your chances of dying from cardiovascular or respiratory disease and can even lower your chance of death by cancer.³ Moving your body is one key to longevity in life!

These are just a few of the many reasons why a daily walk is so beneficial for your life. Don’t think that walking is for you? Then look for another form of moderate exercise that you enjoy. If you have any questions, don’t be afraid to reach out to Summit Strength Physical Therapy. We’d be happy to give you tips on living a more active and physically sustainable life!

References

1: https://www.apta.org/article/2017/10/30/just-taking-a-walk-can-extend-your-life-say-researchers

2: https://www.arthritis.org/health-wellness/healthy-living/physical-activity/walking/12-benefits-of-walking

3: https://www.apta.org/article/2017/10/30/just-taking-a-walk-can-extend-your-life-say-researchers

4: Kolski, M. C., & O’Connor, A. (2015). A World of Hurt – A Guide to Classifying Pain. St Louis: Thomas Land Publisher, Inc.

5: Photo by Helena Lopes from Pexels – https://www.pexels.com/photo/man-and-woman-holding-each-other-walking-with-dog-2055230/