By maintaining a walking habit over an extended period, you will notice improvements in digestive disorders, diabetes, osteoporosis, cardiovascular issues, and cervical spondylosis.
Many people think that only going to the gym or running long distances counts as exercise, but in reality, walking has long been recognized by the World Health Organization as one of the best forms of exercise. Walking offers numerous benefits, and just by consistently walking 6,000 steps a day, you can significantly reduce the risk of the following diseases.
Walking is considered an easy form of exercise that is good for health. (Photo: iStock).
1. Digestive Disorders
People with stomach issues often experience symptoms such as poor appetite, constipation, diarrhea, and are largely related to indigestion.
If you can maintain walking for half an hour to an hour each day, this habit can promote the digestion and absorption processes of the stomach, even for those with stomach injuries.
2. Diabetes
Individuals with high blood sugar, in addition to controlling glucose levels through medication, can also burn calories by walking to achieve lower blood sugar levels.
3. Osteoporosis
As age increases, the calcium in the human body gradually decreases to a certain extent. Walking and exercising daily can enhance bone density, slow down calcium loss, and prevent osteoporosis.
Moreover, walking helps build muscle, stabilize bones, protect joints, and better prevent bone injuries.
4. Cervical Spondylosis
Many people in modern life are prone to cervical spondylosis. If this condition becomes severe, it can lead to symptoms such as dizziness and nausea.
Therefore, for those who often sit still for long periods, it is essential to pay special attention to walking more and keeping their heads held high, which can stretch the chest and back while reducing pressure on the neck, shoulders, back, and other areas.
5. Cardiovascular Diseases
Walking can train the cardiovascular system and make blood vessels more elastic, thereby reducing the risk of cardiovascular diseases.
While walking is an excellent exercise that can eliminate health issues, you should not overdo it. It is recommended to walk between 6,000 to 10,000 steps a day. Exceeding this limit may lead to knee pain and is not good for health.
Scientific Walking Methods
1. Pace
Walking can be divided into slow pace (about 70-90 steps/minute), medium pace (90-120 steps/minute), fast walking (120-140 steps/minute), and very fast walking (over 140 steps/minute). Elderly individuals can walk three days a week for about 45-60 minutes each day, alternating between medium and slow walking.
2. Terrain
Not all paths are suitable for walking. The ideal place should be a flat running track, avoiding hard or sloping surfaces like concrete or asphalt roads. For example, the most common issue for those who run medium distances is shin splints, where the front bone becomes detached. This is a form of non-bacterial inflammation often caused by walking on hard surfaces.
You can also walk on sidewalks, but it is best to stay away from vehicle exhaust fumes.
3. Choosing Sports Shoes
When walking, it is essential to choose a lightweight pair of shoes that do not necessarily have to be brand names, as long as they are comfortable for your feet. Suitable sports shoes for walking should fit well, have a large surface area in contact with the ground, be lightweight (made of breathable, soft material for easier steps), shock-absorbent (impact on the soles when walking is 1.2-1.5 times your body weight), and slip-resistant.
4. Timing
The rate of cardiovascular incidents (such as heart attacks, angina…) is higher in the early morning than at other times of the day. Therefore, if you have chronic illnesses, it is best not to exercise in the morning. Instead, the time period from 4 to 5 PM and between meals is more suitable.
However, for healthy adults, any time that can be scheduled for exercise in their daily routine is good for health.
5. Warm-Up Before Walking
Before walking or exercising, it is best to warm up your body a bit and perform some stretching exercises.
Finally, remember to bring a bottle of water. When walking and exercising, you should hydrate with small amounts frequently to reduce water loss in the body.
