Wellbeing Matters: Our Most Under-Rated Exercise!
July 10th, 2024
Article by Becca, from Tip the Balance. A regular feature in our magazines.
“Our minds are shaped by the modern world but originate in nature. We suffer as a result when these become disconnected” Theodore Roszak
Open spaces in and around us have become more important than ever as a vital part of our wellbeing; particularly in the wake of Covid. A study by Exeter University suggested just 2 hours of outdoor time a week yields tangible results even in as little as 20-minute manageable chunks a day.
I am a massive advocate of walking – probably the most underestimated exercise in our modern lives. But why?
Walking builds our stamina: Walking every day reduces the risk of disability in the over 60s. Getting into that daily habit when we are younger helps us maintain the ability to do more for longer.
Walking improves our cardiovascular health: Even in 20-30 minutes a day, our heart rate increases, our blood pressure decreases, it strengthens our heart muscles and it decreases our risk of stroke.
Walking improves how we breathe: Our breathing naturally increases as we walk. Oxygen travels faster around the bloodstream, we eliminate our waste CO2 more efficiently which overall improves our energy levels and promotes healing throughout the body.
Walking helps us maintain our bone mass: Maintaining bone mass reduces the risk of fractures later in life, even in just 30 minutes a day. Walking also strengthens our muscles which helps protect our joints. We can tone abdominal muscles by pumping our arms as we walk, which also maintains/increases our range of movement. As we walk, our joint cartilage is squashed, and oxygen and nutrients flood the area to promote joint health and repair. The old “use it or lose it” idea!
Walking can help us lose weight: A brisk 30 minute walk can burn up to 300 calories. If this helps us to maintain a calorie deficit, we will naturally lose weight. We can increase this calorie burn by walking up hills and or walking in speed intervals. Nordic walking will help you burn even more calories (more about that later!)
Walking lightens the mood: As we walk or exercise we release endorphins – feel good chemicals which act as natural painkillers. The more we walk, the better we feel.
Walking promotes mental resilience: In the over 65s, age related mental decline can be slowed by walking just 2 ½ miles a day (research by the University of California) Walking half a mile a day can half the incidence of dementia and Alzheimer’s in the over 70s (research by the University of Virginia).
Walking helps us sleep better: An hour’s walk can dramatically improve our sleep. It relieves insomnia, helps us to fall asleep and the fresh air and the movement promote deeper sleep. Exercise is the most scientifically proven sleep enhancer yet!
So, why does Nordic walking offer greater benefits? Nordic walking – walking with poles – improves our posture because we engage our upper body and use our core. We build muscle strength faster because our upper and lower body muscles work in synergy and using all four quadrants of the body decreases pressure through our lower joints (hips/knees/ankles). It can improve weight loss and toning because engaging more muscle groups creates a higher calorie burn. Nordic walking is also a great community-based activity and our local groups are a great place to start. All you need to do now is learn how!
Find out more:
Nordic Walking: www.tipthebalance.life/walks-wellbeing
Social walking group: www.facebook.com/groups/walkmateswinterbourne
Women Only ‘Adventure’ Walking Group: www.facebook.com/groups/aweandwander
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