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During the coronavirus lockdowns at the latest, many people (re)discovered walking for themselves. Since then, the desire to walk has made a real comeback – for all age groups.
And for good reason! Walking is more than a relaxing leisure activity: The gentle exercise strengthens the body and mind equally.
Walking reduces the risk of developing cancer or cardiovascular disease, as several studies suggest.
Thomas Schneider, a specialist in orthopaedics and trauma surgery, explains why this is the case and how to make the most of a walk.
Walking has become very popular again since the coronavirus lockdowns. Why is that?
Walking is the best way to improve your health if you want to take things slower: your body and soul benefit all around—without much effort or considerable exertion. If your job allows, your lunch break is ideal for some exercise in the fresh air: a short “excursion” into the countryside lowers your blood pressure, clears your head, and offers pure relaxation.
“If you walk longer distances several times a week, you increase your quality of life and fitness and can significantly extend your lifespan.”
What are the physical benefits of walking?
Walking is pure wellness for body and mind: consciously and consistently moving around on foot strengthens the immune system, psyche and muscles, gently gets the heart and circulation going and slows you down step by step. In short, walking longer distances several times a week improves your quality of life and fitness and can significantly extend your lifespan, as studies have shown. However, the following applies to untrained beginners in particular: please do not overtax yourself. Start slowly and then increase the distance and pace moderately if necessary – but only if you are in the mood and in good physical condition.
Which is better, walking or jogging?
I don’t think such comparisons are very useful. The important thing is to keep moving. In the past, many people suffered from the hard conditions of physical work, but today most employees are pure “desk dwellers” – and that is precisely the problem: tense necks and shoulders, but also osteoarthritis, lumbago and slipped discs are possible consequences of constant sitting, forced posture and permanent immobility.
Going for a walk is a good and practical way to counteract these health problems. Regular walks boost the immune system, strengthen the heart and circulation as well as blood vessels and lower cholesterol levels – without overstraining joints and muscles. I also lose weight on regular brisk walks, albeit less than when jogging. If I switch from strolling mode to a faster pace, walking is also ideal for endurance training.
Provided you walk at a moderate pace, regular walks are also suitable for older people and osteoarthritis patients – especially in the cold season. This is because we often move far too little and our metabolism is slowed down. Walks are an excellent “antidote”, even if your knees are starting to wear out – preferably on soft ground such as forest floors or meadows.
Why is it so effective even at low intensity?
Even when I go for a slow walk, I significantly improve my health. This is because the increased oxygen intake boosts the metabolism, the sun’s rays help vitamin D production and the effect of “clearing my head” should not be underestimated. I strengthen blood vessels and the immune system. Studies show that the risk of developing cancer or cardiovascular disease decreases.
What happens when we walk regularly?
If you walk continuously, you not only strengthen your cardiovascular system, but also your abdominal and back muscles, among other things. Muscle tension in the shoulders and back is relieved and the joints are supplied with vital nutrients – and thus kept alive.
In addition, continuous walks in sunlight are the best way to prevent osteoporosis: the light outdoors causes vitamin D to form in the skin, which promotes the storage of calcium in the bones. The need for action is considerable: according to the German Nutrition Society, more than half of all men and women fall below the recommended vitamin D concentration in their blood.
What do you think of the 10,000 steps a day that we often hear about?
It’s less about the distance covered and more about regular and age-appropriate exercise. Even if you only regularly take 3,000 or 4,000 steps, you are doing a lot for your mental and physical fitness. Brisk walking is recommended, but it doesn’t have to be at a pace that leaves you out of breath. It is advisable to avoid pressure to perform and to enjoy walking through nature.
What is the ideal duration/distance for a daily walk?
A daily walk of around half an hour is ideal. If you want to turn your walk into a fitness workout, you can do squats etc. in between or try walking backwards for short distances. This unusual walking variant – like walking backwards – is recommended to strengthen the back and leg muscles. Coordination is trained in particular and the interaction of the muscles can be improved in a targeted manner. The usual, constant strain on the body is completely changed. However, it is also important to train with moderation and purpose – especially for beginners: it is better to only go backwards for a few meters at first and then gradually increase the distance and speed. If done carefully and consciously, this can be an absolute enrichment to your usual walks.
- source: freizeit.at/picture: pixabay.com
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