The space between one person and several places can pass as “walking distance”, which can easily be covered with a number of steps -- the supermarket that stands just a few hundred metres away, the nearby church strategically located five blocks from one’s street, the occasional dinner get-together inside a neighbour’s home.

However, regardless of how near the destination is, or how short a 30-minute routine walk is, many people opt to stay home, or hop in the car, instead of walking the surmountable distance.

What many people neglect is the amazing, overlooked role of this simple and easy form of exercise.  Those who choose not to walk actually deprive themselves of an easy way to save lives. They unknowingly choose to deprive themselves of the opportunity to ward off many severe health conditions.

A myriad of health benefits: Why you should start walking now

The benefits of physical activity enjoy a wealthy line of support from various scientific research ventures and evidence. However, a report that delved into the health and physical activity of U.S. residents have shown results which says that more than 50% of Americans do not engage in regular exercise, which may be substantially linked to the prevalence of poor health among several citizens.

In line with the significance of physical activity, walking is an excellent way of establishing one’s commitment to regular exercise. Besides its status as an easy form of exercise, studies show that people who make exercise an integral part of their daily lives are likely to further and regularly stick to various forms of physical activity. What better way to develop exercise as a habit than by regularly undertaking its easiest form? So get up, and walk.

Furthermore, the health benefits of walking and physical activity in general are largely linked with the risk reduction, prevention, and the management of a wide range of severe health conditions.

Depression

Commonplace portrayal by mainstream media usually translates depression to mere teenage “angst” towards the world.  But clinical depression is actually a serious mental disorder that can strike anyone, teenager or not. It can affect a person’s normal day-to-day engagements through the symptomatic loss of interest towards life, lacklustre, and dullness that a depressed person commonly experience. Furthermore, depression accounts for several suicide incidences over the world.

Despite the harrowing reality of this disorder, its symptoms can be easily alleviated or reversed through the positive effects of walking. A survey, involving 1750 doctors as subjects, reportedly yielded results that support the positive effects of walking. Approximately 85 percent of the subjects recommend walking to treat depression. The significant role of walking’s lies in the fact that it renders the person refreshed, lively, calm, and it also gives the depressed person a sense of self-mastery, control, self-reliance and power. It is also a good tactic for diversion, as it enables the depressed individual to hold the negative emotions in abeyance.

One of the long-standing theories regarding the root of depression is that its cause lies in a chemical imbalance in the brain; and regular walking has been attributed to the increased production of “feel-good” hormones. Another mental disorder that walking can treat and potentially prevent is anxiety disorder, which also has strong links to depression.

Osteoporosis

Osteoporosis, wherein bones are rendered thin and prone to injuries because of decreased calcium content, is one of the common disorders that plague aging people, most notably women. The exact causes that lead to osteoporosis remain elusive, but its management and possible prevention is fortunately known and that is, through physical activity, such as walking.

Inactive individuals are reportedly more at risk to develop the said disorder. As such, doctors highly encourage patients to regularly participate in resistance exercise and weight-bearing exercise, to which walking belongs. These routines enable the muscles and bones to fight gravity in order to successfully support or aid the body. As a result, bones and muscles are strengthened, which largely prevent the loss of strength and weakness linked to osteoporosis.

Dementia

Dementia-related statistics are confounding, with around 24 million individuals that suffer from dementia on a worldwide scale. Reportedly, the number of those who suffer from age-related dementia can even skyrocket to 84 million by 2040, given the absence of a landmark breakthrough treatment. Fortunately, walking provides a source of hope.

According to a study on Honolulu-Asian Aging, men who walked for two miles on a daily basis, and whose age range falls from 71 to 93, have effectively reduced their risk of dementia compared to those who walked a smaller distance. Furthermore, researchers from Italy studied patients that harboured impaired memory. Those who were most physically active reduced their risk of acquiring dementia by a substantial 27 percent.

Heart Disease

One of the crucial health benefits of walking is related to heart health. Around 50 percent of fatalities in the U.S are reportedly caused by heart disease. Fortunately, the staggering and depressing numbers can be significantly reduced if people start walking.

Various scientific ventures and evidence showed that regularly participating in physical activity, including walking, potently reduces an individual’s risk of developing heart disease. It can also aid a patient’s recovery period after an episode of heart attack and surgical procedure, while simultaneously reducing the patient’s risk of experiencing a second episode.

Stroke

In relation to maintaining and improving one’s cardiovascular health, studies also show that the risk of experiencing the dreaded and debilitating stroke can be reduced through brisk walking. Based on a study led by researchers from the renowned Harvard School of Public Health, a risk reduction of 30 percent was enjoyed by women who walked for at least two hours in a week. Physical activity, even through walking, is crucial to enhancing a person’s cardiovascular health.

Furthermore, researchers from the University of South Carolina also discovered that, regardless of gender, participants that brisk-walked for 30 minutes in 5 days a week reduced stroke risk by an astounding 40 percent, as compared to those whose physical activity levels were lower.

Cancer

Current walking lovers, and those who regularly lead an active lifestyle, also enjoy a reduced risk of developing another fatal health condition and silent killer.

According to a study that hailed from Fred Hutchinson Cancer Research Center, moderate exercise, such as walking, lowered the incidences of inflammatory markers that indicate cancer risk. The study involved an investigation on 114 postmenopausal, sedentary, and overweight women.

A research team from Vanderbilt University Medical Center and the Shanghai Cancer Institute discovered that the risk of developing endometrial cancer was reduced by 30 percent, merely by walking for just an hour. According to the leader, the team is happy with the fact that even moderate physical activity can effectively lower the risk of a fatal and debilitating condition.

Diabetes

This simple act can also significantly reduce chances of developing diabetes, particularly the non-insulin-dependent type II. Obesity and diabetes have strong and positive links, so engaging in physical activity and weight management that lower obesity risk simultaneously lower diabetes risk.

Physical activities, such as walking, increases insulin sensitivity by enhancing the ability of the muscles to respond to insulin and to process glucose. Apart from risk reduction, walking can also aid currently-diabetic people in their efforts to manage the said disease, and to prevent it from further leading into more complications.

Clearly, fighting a good battle in order to ward off several health conditions does not necessarily have to become expensive and extremely laborious because one can effectively walk out of the various risks simply by walking – literally. Lives can be saved with just a little motivation, a little use of the feet and legs, and a little sweat.

Sources
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disabled-world.com
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health.howstuffworks.com