Walking - the Wonder Drug...And it's FREE!
What you are about to read is not rocket science; it’s not a magic formula and it’s not complicated! But it is powerful and it WORKS. It’s something that we all know how to do, but in our fast-paced, highly technological world, it gets forgotten. The concept has been well researched and Dr James Rippe a Harvard-trained cardiologist and associate professor of medicine at Tufts University School of Medicine, has developed a number of books and programmes on the subject – the concept is called WALKING!
Daily we are faced with statistics on the ‘growing state of the nation’ and the increasing incidence of obesity/lifestyle-related diseases, such as Type 2 diabetes and heart and bowel disease. While many individuals place the ‘blame’ for their unhealthy and overweight state on factors such as access to fast-food; poor nutritional knowledge; lack of time or motivation; inability to afford gyms, sports or health clubs, then this is one activity which is free (apart from a sturdy pair of shoes), and relatively easy to achieve, as long as knee and ankle problems aren’t compounding one’s ability to undertake walking as an exercise.
Walking is one of the most primal movement patterns known to humans. It is essential for health in a number of ways. Firstly, it assists in the burning of calories, as the integrated movement of the arms, legs and torso utilises oxygen and increases enzyme activity. Secondly, brisk walking results in improved circulation of blood, lymph and even synovial fluid, (the fluid which lubricates joints).
Next, walking helps your state of breathing and increases lung expansion. Unfit individuals who are overweight, commonly breathe through their mouth and with the upper respiratory muscles. Breathing patterns are often laboured and inefficient. Walking stimulates the lungs to fill and expand, enhancing both inhalation and exhalation. Good rhythmic inhalation and exhalation helps to lengthen the spine and improve oxygen uptake and transport around the body, leaving you feeling energised.
If you work inside all week, drive long distances to work, or workout in a gym environment, then you may also not be getting enough Vitamin D (a vital antioxidant), through sun sources. Think about how walking can boost your immune system, as you stride out on the tarmac or grass.
Still not convinced? Then read on. Walking also improves the function of the internal organs, especially the bowel. Too many sedentary and elderly people these days suffer from constipation. The changes in pressure on the bowel and other internal organs from improved fluid transfer during a bout of walking, helps to keep the bowel functioning optimally, therefore reducing the risk of constipation.
Stress management experts the world over, know that handling stress requires a number of interventions, but some of the most important ‘stress-coping’ hormones we have in our body are called ‘endorphins’. Commonly known as the ‘feel-good’ hormones, production of these is increased during ‘vigorous’ exercise of at least 20-30 minutes duration. Vigorous walking therefore, helps to negate the negative health effects of stress, and if stress is a ‘perception’ and is in the mind, then, think also about wearing a ‘walkman’ and listen to some of your favourite music. Music is renowned as being a motivator and mood enhancer – try it, you’ll like it.
To improve the ‘mind-body’ connection of walking, synchronise your steps with your breathing as you walk, emphasising inhalation through your nose and exhalation out of your mouth. Nasal inhalation helps to open up the diaphragm, allowing deeper breaths to be taken. Martial arts experts also know that when the tongue is in the ‘physiological’ rest position, behind the front teeth and on the roof of the mouth, breathing becomes deeper and more diaphragmatic, thus, increasing energy ‘flow’ throughout the body – just the thing to re-energise mind and body during periods of stress!
As Shakespeare once said: “A turn or two I’ll walk, to still my beating mind.”
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