Walking protects against breast cancer and memory problems.

Although unspectacular, simply walking for just 30 minutes a day improves your health. It strengthens bones, reduces fat tissue, improves muscle function and strength and has a positive effect on the heart. What's more: thanks to simple walks, you can reduce the risk of developing type II diabetes, osteoporosis, and even Alzheimer's or some types of cancer . And, it really does have a positive effect on your mood.

Moms can walk with strollers, dog lovers - with their dogs, seniors and others - as they wish. You can walk fast or slow, two hours or 30 minutes - it all depends on your willingness and time. It does not require special equipment, clothes, preparations, financial outlays or fitness. Walking is the perfect sport for the busy, lazy (let's be honest) and those who don't feel confident in the gym or skiing.

Walking as protection against lifestyle diseases.

Scientists have confirmed the positive impact of even simple walking on health. Research from the American Cancer Society shows that walking reduces the risk of breast cancer. Women who spend 7 or more hours walking a week have a 14% lower risk of developing breast cancer . With more intense walking, the risk of disease decreases even in women from the risk group (i.e. those who are overweight or take hormonal medications).

Researchers from the University of California found that age-related memory decline is less common in women who walk regularly. For this purpose, they examined a group of over 6,000 women over 65 years of age. A study involving men at the University of Virginia Health System concluded with a similar result. Men between 71 and 93 years of age who regularly walked distances longer than a quarter of a mile (400 meters) had half the risk of developing Alzheimer's and dementia than those who did not walk.

In turn, the impact of walking on mood was examined by scientists from California State University: their research showed that the more steps the subjects took a day, the better their moods were .

Don't want to walk every day? Does not matter.

Of course, the best results are achieved by short daily walks - half an hour each. However, even irregular walking can be effective. Research conducted in 2007 in a group of not very physically active women shows that even such non-absorbing exercises as 75 minutes of walking a week improved their health and fitness compared to women who did nothing.

What's more, you can walk at any time and in any direction. Walking can help you get back to physical activity after an illness or simply a period of time without exercise. It can be an introduction to more advanced exercises, but it doesn't have to be. It will work anyway.

Photo: pixaby.com

How to start walking regularly.

If someone finds it difficult to walk continuously for 30 minutes, this time can be divided into smaller intervals - even 10 minutes each. Walk to the store, bus, anywhere - 10 minutes is easier than 30. Or: walk and have fun. It can be a cup of coffee, admiring the views or a walk to a friend's house - anything that makes you happy.

There are also little things: choosing the stairs instead of the elevator or escalators, getting off the bus or tram one stop earlier, or walking the dog (you can borrow one from a neighbor). Some people find it helpful to have a well-understood routine - walks at the same time. 6 am? Here you go. South? If that's what you like. 10 p.m.? Great, but remember that at this time the streets are empty and it is worth paying special attention to safety.

The best thing about walking is that while you're actually working towards your health and potentially a longer life, you don't have to sacrifice the fun. You can listen to books or podcasts along the way, talk to friends on the phone or those walking next to you, or just head to your favorite coffee shop.

There are entire organizations dedicated to popularizing walking as the easiest and most accessible method of taking care of your health. These include America Walks and the World Health Organization , and the European Union supports the TRACE program as part of its strategy to promote walking . On their websites you can also find a lot of tips that will make it easier to incorporate walking into your daily routine.

Walking really is for everyone.

Bibliography:

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4. “12 benefits of walking”, Arthritis Foundation, accessed November 15, 2021.
5. Badawi Y., Maclean F., Mason B., “The benefits of walking: A research summary”, Victorian Health Promotion Foundation, Melbourne, Australia, 2019.
6. “Walking for good health”, Better Health Channel, Department of Health, State Government of Victoria, Australia, accessed November 15, 2021.