Why walking is considered the best form of regular exercise!

Have you ever remembered the day or the moment you as a baby or toddler rises from a crawl with a shaky first step or a full-on sprint across the living room?

Probably not.

But most of us have had the experience in life when you are on the edge of your seat seeing a toddler’s first step with a shaky leg!

Of course, a child’s first steps usually aren’t picture perfect!

But we had that picture imprinted in our memory!

Later on, with time and practice, kids including you, start walking with their toes and feet turned at an angle.

That’s called walking!

Do you know, there are in-toeing and out-toeing walking?

When feet turn inward — a tendency referred to as walking “pigeon-toed” — doctors call it in-toeing. When feet point outward, it’s called out-toeing.

Even though gradually we, evolving from baby, from kids, from, teens to grown-up adults start walking smoothly and confidently, but, do you ever think, we pay the slightest heed to Walking which is best form of free tools for tone up our overall health!

I doubt.

As you know it very well, Walking for the first time is one of the most exciting and memorable milestones in a  child’s development.

You as a baby or your baby has actually been preparing to walk from an early age and now all the rolling, sitting up, bottom shuffling, crawling, furniture cruising and standing culminates in your baby’s newest adventure – that is taking first steps!

Babies usually start walking sometime between 8 and 18 months old. Before walking, babies will usually have been crawling (between 6 and 13 months) and pulling themselves up to stand (usually between ages 9 and 12 months).

Every parent, closely observes these activities, though later on, we hardly remember it or need it. Because its the most common  thing in our daily life. Walking!!

To walk, initially you as a baby or your baby need to have many skills, including balance, coordination, standing up, and being able to support their body weight from one leg to the other.

Each new skill your baby develops builds on the previous skills your baby has learned.

As your baby gets older, the skills they learn to get more and more complex.

While your baby was busy crawling and pulling up to stand, then cruising between pieces of furniture, they were building valuable muscle strength and skills like balance and coordination, which are all needed for walking and, later, running.

Even, some parents had a lot of nerve chilling experience when they find their babies are  18 months or older and are not walking on their own feet!

But, the most unfortunate part is, once we grow older and walking becomes part of our daily life, we hardly remember the days when as a kid, we struggle a lot to take the first step of walking!

If we remember, do you think, most of us will forget that this completely free tool as WALKING” is one of the best forms of regular exercise we can make it a part of  rest of our life!

Have you ever thought of this seriously??

If so, what’s are you waiting for?

By the time, you complete reading this blog, I hope, that you will follow another billion worldwide who made walking as exercise for their life!

Some call it…Walk for Life!

Some call it…10,000 steps a day!!

Do you wanna stay behind this huge race?

Hope not.

So, let’s WALK together to this roller coaster drive to find out what’s there in WALKING!

The most important thing is: The number of steps you take each day is an indicator of whether you are getting the amount of physical activity you need to reduce health risks and improve your fitness!

Please remember this from today onwards.

You can monitor your step count in many ways, including wearing a pedometer or fitness band or checking a pedometer app on your mobile phone (assuming you carry it with you most of the day). Don’t settle for average.

Young sports woman checking her smart watch on a bridge in green area in Kyoto, Japan.

Increase your steps to reduce inactive periods and achieve 30 minutes of exercise each day.

Have you ever made a commitment to yourself?

I know, you will start asking yourself once you know,  how many steps per day you or to be specific an average Indian adult take?

Do you know, there is a global goal on walking going on now.

It,s the goal of 10,000 steps per day!!

Though these 10,000 steps per day were not originally determined by research it is a nice, round number that fits well into a pedometer advertising campaign.

However, according to research by Catrine Tudor-Locke, it has proven to be a fairly good marker for being moderately active and achieving the minimum amount of physical activity recommended each day!

Still, you are waiting for?

Join this Global club of 10,000 steps per day !!

But to be motivated to the part of this global awareness program, you must know something about walking, which probably you are not aware of till now!

A fossil foot bone from an early human ancestor, 3.2 million years old, could profoundly change our understanding of human evolution.

Discovered in Hadar, Ethiopia, it brings compelling evidence that this hominid, a species called Australopithecus afarensis, may have been the first human ancestor to walk upright.

In a recently published paper in Science, a team of anthropologists from the United States and Ethiopia described the recently-found fossil as a fourth metatarsal, or mid-foot bone. It’s the only one ever found for Australopithecus afarensis, and it’s revealed that these ancient hominids had stiff, arched feet, similar to humans, that enabled them to walk like us.

Australopithecus afarensis fossils were first discovered in Ethiopia, in 1974. One of the best-known representatives of this species, also found in Hadar, was Lucy.

Of course, it’s not the character of famous Hollywood movie Lucy.

That was the nickname given to several hundred bone pieces that made up about forty per cent of one individual believed to be female. There was great controversy about whether Lucy and her relatives were strictly bipedal or if they had also been tree-climbers, or a bit of both. But the discovery of this mid-foot bone has likely put those questions to rest.

One of the team members, Professor Carol Ward, said in a recent press release by the University of Missouri-Columbia,

As later on, it is known  Lucy and her relatives had arches in their feet, this affects much of what we know about them, from where they lived to what they ate and how they avoided predators.

The development of arched feet was a fundamental shift toward the human condition because it meant giving up the ability to use the big toe for grasping branches, signaling that our ancestors had finally abandoned life in the trees in favor of life on the ground.

Arches in the feet are a key component of human-like walking because they absorb shock and also provide a stiff platform so that we can push off from our feet and move forward.

People today with ‘flat feet’ who lack arches have a host of joint problems throughout their skeletons.

Understanding that the arch appeared very early in our evolution shows that the unique structure of our feet is fundamental to human locomotion.

If we can understand what we were designed to do and the natural selection that shaped the human skeleton, we can gain insight into how our skeletons work today.

Arches in our feet were just as important for our ancestors as they are for us.

For Walking!

Fossil evidence of a human ancestor that preceded Lucy’s species was Ardipithecus ramidus. This hominid, that lived about 4 million years ago, had powerful grasping legs which included a divergent mobile first toe, a feature seen in tree-dwelling primates that indicated they moved around on all four feet, occasionally walking upright.

Previous fossil evidence of Lucy and her species, however, hinted that they were bi-pedal but some scientists thought they could have also been tree-dwellers. Now, with the discovery of this mid-foot bone, the only one known for Australopithecus afarensis, this new evidence strongly suggests that Lucy and her relatives stood and walked upright, perhaps the first human ancestor species to have this critical anatomical human trait.

We can only imagine what life must have been like for Lucy and her kind. They were small statured, perhaps covered in fur; males were just under five feet and weighed under 100 lbs, while females were shorter, about three and a half feet tall and 60 lbs. Their brains were smaller than ours, and they had powerful jaws that enabled them to eat leaves, seed, roots, fruit, nuts, and insects.

With the discovery of this fossil foot bone, we now know that they had arched feet, much like ours. They were likely the first, in the evolutionary path towards being human, that walked upright through ancient forests and open lands of Ethiopia, foraging for food.

Just visualise the picture in your mind and see…how our ancestors had arched feet, similar to one we have with which once they struggled by walking and running even for their very survival!

How much do we know about our foot, which is not in optimum utilization now because of our lifestyle!

And, Result? You see yourself all around you..too many health problems in addition to depression, anxiety, suicidal tendency…..

The foot is the lowermost point of the human leg. The foot’s shape, along with the body’s natural balance-keeping systems, make humans capable of not only walking, but also running, climbing, and countless other activities.

   

Do you know, The foot’s complex structure contains more than 100 tendons, ligaments, and muscles that move nearly three dozen joints, while bones provide structure. The structure of the foot is similar to that of the hand, but because the foot bears more weight, it is stronger and less mobile.

The largest bone of the foot, the calcaneus, forms what is commonly referred to as the heel. It slopes upward to meet the tarsal bones, which point downward along with the remaining bones of the feet.

Below the juncture of these bones are the arches of the foot, which are three curves at the bottom of the foot that makes walking easier and less taxing for the body. These arches — the medial arch, lateral arch, and fundamental longitudinal arch — are created by the angles of the bones and strengthened by the tendons that connect the muscles and the ligaments that connect the bones.

The bones of the foot are organized into rows named tarsal bones, metatarsal bones, and phalanges. These make up the toes and broad section of the feet. The other bones of the foot that create the ankle and connecting bones include:

  • Tibia
  • Fibula
  • Talus
  • Cuneiforms

Many of the muscles that affect larger foot movements are located in the lower leg. However, the foot itself is a web of muscles that can perform specific articulations that help maintain balance and flex as a person walks.

For your information only, do you know. Walking may be one of the most powerful “medicines” available.

It can help lower your risk of heart disease, cancer, and diabetes, lower blood pressure and cholesterol levels, and even keep your memory sharp.

Probably, you heard that famous punch line : To walk is to be human.

We’re the only species that gets around by standing up and putting one foot in front of the other. In the 6 million years humans have been bipedal, our ability to walk upright has allowed humankind to travel great distances and survive changing climates, environments and landscapes.

But, most of us ignoring this free tool as WALKING” to use on our favour for  health benefit.

Countless scientific studies have found that this simple act of moving our feet can provide a number of health benefits and help people live longer.

The beauty of walking is that it’s free, it doesn’t require a lot of special equipment and can be done almost anywhere.Thats why, Walking is considered as the best of regular exercise! 

Most people can maintain a walking practice throughout their lifetime.

But still we ignore it!

Now, coming back to that global club of “Walk 10,000 Steps a Day”

Do You think you Really Need it?

You will be amazed to know that , this recommendation Walk 10,000 Steps a Day” doesn’t come from science at all!!

 Instead, it originated  from a 1960s advertising campaign to promote a pedometer in Japan!!

 Perhaps because it’s a round number and easy to remember, it stuck.

And, so the campaign “Walk 10,000 Steps a Day”is getting popular.

Countries like the U.S. began to include it in broader public health recommendations. Today, it’s often a default step count to reach on walking apps on smartphones and fitness trackers.

Since the 1960s, researchers have studied the 10,000-steps-a day standard and have turned up mixed results. Although clocking 10,000 steps or more a day is certainly a healthy and worthwhile goal — it’s not a one-size-fits-all fitness recommendation.

whatever may be, do we take this walking as exercise seriously.

Not at all.

Why I am repeating this again and again, you know.

If you see the worldwide survey on walking, you will find this “Why”.

Do you know, what is the average steps an Indian take per day?

Its only 4297 steps per day! Much behind than that global club of 10,000 steps per day!

2017 study tracked activity levels of 717,527 people in 111 countries over an average of 95 days using smartphones.

The study results are like this:

Country Average steps per day
Hong Kong 6,880
China 6,189
United Kingdom 5,444
Germany 5,205
France 5,141
Australia 4,491
Canada 4,819
United States 4,774
India 4,297
Indonesia 3,513

Have a look and see, where we stand  as Walker!!

We take only 4297 steps that is 2.15 miles or 3.44 KM per day (An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile and 10,000 steps would be almost 5 miles. A sedentary person may only average 1,000 to 3,000 steps a day.).

Where we are??

And, Result?

So many health issues in our country!

And, now in this covid-19 pandemic crisis??

Its beyond imagination.

Though It’s not clear why the average number of steps per day varies from country to country but  these factors likely play a role:

  • obesity rates
  • climate
  • walkability of roads and sidewalks
  • income

Now, to put you on track of WALKING, you must refresh your memory again why we talked so much about Walking only?

Though, we, as Indian no where near that global bench mark of 10,000 steps per day club, but  several studies have consistently shown that significant health benefits accrue well even below 10,000 steps per day,

For instance, a recent Harvard study involving more than 16,000 older women found that those who got at least 4,400 steps a day greatly reduced their risk of dying prematurely when compared with less active women.

The study also noted that the longevity benefits continued up to 7,500 steps but leveled off after that number. Put simply, 7,500 is also an ideal daily goal with comparable benefits to 10,000 steps.

The famous London based Research group, Stamatakis (Multiscale Computational Catalysis & Materials Science )  notes that 7,500 steps also tend to be in line with common public health recommendations, such as the Centers for Disease Control and Prevention’s recommendation of 150 minutes of moderate physical activity a week for adults.

The rule of thumb is to get at least 150 minutes of moderate-intensity aerobic exercise a week, according to the 2018 Physical Activity Guidelines for Americans.

Breaking the numbers down, that’s 30 minutes five days a week. This sounds like a small price to pay if you want to significantly improve both your physical and mental health.

We, Indians, with average 4297 steps per day ranking, if pay close attention of these below 30- benefits of WALKING, I hope, the day is not far behind when we can beat the highest rank Hongkong also to go towards 10,000 steps par day club.

     

  1. Stronger bones

As we age, our bones become weaker, but walking regularly can strengthen them. As we walk, we increase stress on bones — and some of the cells building the bones, called osteoblasts, respond to stress. Low-impact walking can also help prevent bone density loss.

  1. Increased muscle strength

Aging can reduce muscle strength. Walking can build muscle mass and tone muscles, particularly the muscles in your back and your legs.

  1. Less body fat

Interested in burning fat without going to the gym? Then try walking. While losing weight largely depends on your nutrition, exercise is also important. But the exercise doesn’t have to leave you exhausted. It can be as easy as walking.

  1. Better heart health

You can literally walk your way to a stronger heart. Walking is an aerobic activity, and as such, it increases heart rate and blood pressure, resulting in greater efficiency of the heart. Analysis of several studies concluded that walking reduced the risk of developing heart disease by 31%. This was true for both men and women who walked as little as 5.5 miles a week at a slow pace of 2 mph.

The general recommendation for adults is to get at least 150 minutes a week of moderate-intensity aerobic activity. Brisk-walking, which is a pace of about 2.5 mph, is an example of such activity.

  1. Better mood

Research has shown that more walking has a palliative effect on one’s mood. In a study on walking’s positive effects published in the National Library of Medicine National Institutes of Health in 2016, three different experiments demonstrated that even casual walking promoted positive effects. Walking “can override the effects of other emotionally relevant events such as boredom and dread,” according to the study. By walking outside, you also are exposed to sunlight, which can mitigate the seasonal affective disorder

  1. Better balance and coordination

As we age, our balance and coordination can decline. This occurs largely because of certain medical conditions such as arthritis and heart disease, unresolved vision problems, the effects of medications, as well as a lack of flexibility.

Walking is a safe exercise that helps build up lower-body strength, which is key to good balance and coordination. Doctors suggest older people do a tightrope walk to improve balance. Tightrope walk is walking a straight line and slowly placing one foot directly in front of the other while keeping your head straight.

  1. Better circulation

It’s important, at any age, to maintain healthy blood flow. When the blood circulation is poor, muscles and tissues in the body don’t get enough oxygen and nutrients from the blood to function properly, leading to general fatigue and pain.

Walking helps improve blood flow because, as you walk, you take in more oxygen, which is then moved to your muscles. This gets your heart rate up, which improves cardiovascular health, which is, of course, crucial for proper circulation.

  1. Helps fight and prevent depression

The physical benefits of exercising have been demonstrated by dozens of studies. More research is focusing on how aerobic activity benefits mental health. Moderate-intensity exercises, including walking, have also been shown to prevent depression, according to a study published in JAMA Psychiatry.

  1. Increases alertness

Walking improves mental acuity because the aerobic exercise pumps more oxygen to the brain. It also releases chemicals such as adrenaline that boost alertness. Several studies indicate that 20 to 30 minutes of exercise before performing a mental task sharpens reaction time and improves decision making.

A Stanford University study found that “walking opens up the free flow of ideas, and it is a simple and robust solution to the goals of increasing creativity and increasing physical activity.”

  1. Curb stress eating

Stress eating, also known as emotional eating, is consuming food in response to feeling certain emotions. It’s probably the reason many weight loss goals fail. Stress releases hormones that make you reach out for comfort foods. Walking may be able to take care of the problem. Just 15 minutes of brisk walking has been shown to curb cravings for sugary snacks in some overweight people.

  1. Improves sleep

You’ll sleep better after you’ve walked. That’s because walking naturally releases levels of melatonin, the hormone that helps you sleep. A sleep study published in Oxford Academic last month found that postmenopausal women who walked or did some kind of exercise before they went to bed had better sleep quality than sedentary women.

  1. Reduces stress

Walking lowers stress by increasing blood flow and bringing oxygen and nutrients to muscles and reduce tension. Walking helps reduce stress hormone production.

A University of Missouri study found that higher-intensity walking reduces stress more than lower-intensity walking. The researchers suggest people add a higher-intensity walking interval to their routine as a more effective way to lower stress.

  1. Builds stamina

More frequent walking builds stamina and endurance. Improved stamina means you will burn off calories more efficiently, and that will help keep off the weight. A person who walks frequently and weighs 150 pounds can burn off 100 calories per mile through long distance walking.

  1. Increases longevity

To live longer, try a low-impact, low-cost, and accessible physical activity such as walking. Getting between three and five times the recommended amount of exercise, which translates to walking about an hour a day, may contribute to living longer, according to researchers from the National Cancer Institute and the American Cancer Society.

Regular walking has also been linked to lower mortality rates among older physically capable men as well as among adults with diabetes.

  1. Tones body

Walking can strengthen and shape your legs, as well as tone your calves, quads, hamstrings, and lift your glutes. To improve body tone further, try walking on a hill or inclining your treadmill. Walking speed and greater resistance will put more stress on the hamstrings and glutes.

  1. Boosts immune system

 We are now well aware of what immune system means because of this on going covid-19 pandemic crisis! So, walk.

 Walking is a tonic for boosting your immune system. According to a study by Appalachian State University in North Carolina, a brisk walk for about 30 to 45 minutes a day can increase the number of immune system cells in your body.

Dr. David Nieman of the university, who conducted the research, has studied the effects of exercise, diet, weight, gender, and education levels on people’s health at the university. In his findings he said that “regular aerobic exercise, five or more days per week for more than 20 minutes a day, rises above all other lifestyle factors in lowering sick days during the winter and fall cold seasons.”

  1. Lowers bad cholesterol

Commonly known as “bad” cholesterol, LDL stands for low-density lipoproteins. LDL is “bad” because high levels of it can lead to plaque buildup in the arteries, increasing the risk of heart disease.

How exactly walking lowers “bad” cholesterol is not entirely clear, but many experts think the connection is simple — exercise, walking included, helps a person lose weight, which helps lower cholesterol. Losing just 5% of body weight can result in a significantly lower LDL levels.

  1. Lowers the risk for cancer

Walking every day can help lower the risk of developing certain types of cancer. A study of about 140,000 people, with an average age of 69, by the American Cancer Society found a link between walking at an average to brisk pace and lower risk of breast and colon cancers. Researchers concluded that really all levels of walking can reduce the mortality risk. Even people walking as little as two hours a week were less likely to die than those who engaged in no physical activity at all. A 2016 study published in JAMA Internal Medicine found that exercise may lower the risk of 13 types of cancer.

Walking may have an indirect effect on lowering the risk of cancer. The exercise can result in weight loss. Obesity is a major risk factor for cancer and expected to become the leading cause of the disease within just a few years, according to Prevent Cancer Foundation.

  1. Helps with digestion

An old belief was that walking immediately after eating caused fatigue and stomach discomfort. According to a study published in the International Journal of General Medicine in 2011, however, walking right after eating at a brisk pace for 30 minutes leads to more weight loss than waiting for an hour after eating before walking. Blood sugar levels surge after eating, and if people start walking as soon as possible after a meal, the spike in blood sugar level will be limited.

  1. Prevents dementia

Taking a 20-minute walk each day could reduce the risk of developing dementia by 40%, according to a research study conducted by neurologists at the Mayo Clinic in Jacksonville, Florida. Dr. Jay Van Gerpen, who helped prepare the study, said dementia is often connected with obesity, high blood pressure, diabetes, and vascular diseases that impede the flow of blood to the brain, leading to a decline in brain tissue and memory function. Walking regularly can diminish the risk of blocked blood flow.

According to another study of dementia at the University of Pittsburgh, people who walk frequently increase the size of their hippocampus — the portion of the brain that stores new memories — by as much as 2%.

  1. Increases lung capacity

When people think of exercising, they usually think of weight loss and heart health. But the lungs benefit tremendously from regular physical activity. Walking increases lung capacity and strengthens the lungs, which makes breathing easier. When you walk, or when you exercise in general, the body uses more oxygen and circulation speeds up. This increases your breathing reserve. In other words, you are less likely to be short of breath.

  1. Good for old age

Long-term regular physical activity, including walking, is associated with “significantly better cognitive function and less cognitive decline in older women,” according to a 2004 study published in the Journal of the American Medical Association. The study included nearly 19,000 women aged 70 to 81 who were assessed for cognitive decline over two years. It found that women who walked at an easy pace for at least 1.5 hours a week had higher cognitive scores than those who walked less than 40 minutes a week.

  1. Increases productivity

Next time you feel stuck and need to produce a steady flow of creative thought, you may want to try walking. A 2014 Stanford study found that people who walked saw an increase of 60% in creative output compared with people who remained seated while taking a divergent thinking test. It’s worth mentioning that walking helps boost creative brainstorming, but if you need to find a single, correct answer to a problem, you should sit down and focus. In this case, walking is only a distraction, according to the study.

  1. Improve fluid intelligence

Fluid intelligence is a psychology term that simply refers to a person’s ability to think logically and solve problems. According to a 2013 study conducted by researchers at Boston University School of Medicine, aerobic exercise, such as walking, improves cognition due to certain hormones that are at increased levels during exercise.

A recent Australian study found that aerobic exercise enhances fluid intelligence in people who have had a stroke if combined with cognitive training such as memory exercises.

  1. Reduce PMS symptoms ( Ladies, please pay attention!!)

Every month, for a few days or a week, about 90% of women complain of premenstrual syndrome (PMS). Symptoms can range from mild, such as bloating, to severe such as debilitating headaches. Women can try walking to alleviate the pain. Some research has found that aerobic sessions, such as walking, for 60 minutes three times a week for eight weeks makes women feel much better physically, mentally, and emotionally.

  1. Exercising muscles in feet

You don’t necessarily think about good foot health when you are walking. Walking, however, is a beneficial exercise to the ligaments as well as the bones in your feet. A good exercise is walking barefoot in sand, which will stretch and strengthen the ligaments in the feet because the softness of the sand makes walking more physically stressful.

  1. Reduces acid reflux

Walking can help reduce the symptoms of acid reflux as well decrease the number of acid reflux episodes. High-impact exercise can exacerbate acid reflux, and medical experts suggest lower-impact options such as walking and light jogging.

  1. Reduces arthritis pain

Walking may turn out to be a medicine for painful inflammation in any joint, according to the Arthritis Foundation. Walking strengthens the muscles, which results in less pressure on the joints and thus less pain. An indirect effect may be weight loss. A healthy weight lessens stress on the joint, also alleviating pain. Walking on a regular basis releases the cartilage in knees, improving circulation, and thus removing inflammatory waste products from the joints.

  1. Lowers blood pressure

There are plenty of hypertension medications out there. But some may come with side effects. A drug-free approach to lowering blood pressure may be a brisk walk a day. Some research suggests the walks should be about 40 minutes long, others between 10 and 30 minutes. Regular exercise makes the heart stronger, and a stronger heart pumps blood with less effort. As a result, the force in your arteries decreases, lowering blood pressure.

  1. More regular bathroom visits

Another benefit of frequent walking is regular trips to the bathroom. This is because research found that walking helps accelerate digestion and leads to more regular removal of waste. More sedentary people tend to have slower digestive systems. Bowels slow down and stool becomes hard, making it difficult to pass. This can lead to constipation. Aerobic exercise stimulates breathing and heart rate, helping the natural squeezing of muscles in your intestines, moving the waste from your body faster.

Out of these 30 reasons, if we remember at least 6 to 7 benefits, it will motivate us to go for a Walk!

A fascinating fact is that a study from the University of Utah showed that the body may actually be made to walk!!

Walking is physically easier on the body, but the body still requires to take in more oxygen than in sedentary mode, providing the same benefits as running.

It’s easy to forget that walking is actually an aerobic activity.

That’s why about 7 billion people do it every day!! Because Walking is the best form of regular exercise!!

As described above, It’s low-impact, simple, natural, accessible, and has many health benefits.

So, my fellow Indian.

Rise up for Walking!

We will show the world, we are not much behind that tag line of 10,000 steps per day!

Because, from today onwards, we will take a more step each day and keep on increasing it.

For that you can add more steps to your daily routine by these tips:

  • Take the stairs instead of the elevator.
  • Park farther away from the door when running errands.
  • Walk with a friend.
  • Clean your house.
  • Take a walk during breaks at work.
  • Walk in the mall when the weather’s poor.

Though we know it that with Age, we take less walking  ( 2011 reviewTrusted Source ) concluded that adults over the age of 18 take anywhere from 4,000 to 18,000 steps per day. Another 2011 review looked at children and adolescents. It found that those under 18 take anywhere from 10,000 to 16,000 steps per day. The authors noted that the number of daily steps drops significantly as teenagers approach age 18.

Age definitely seems to play a role in how much walking people are doing.

But as we from the  research that Walking  impacts brain function. Particularly, walking might be an effective way to slow or decrease the cognitive declines that come with growing older.

A study of older, sedentary adults found that walking for six months improved executive functioning, or the ability to plan and organize. Studies also have found that that walking and other aerobic exercises can increase the size of the hippocampus, the brain area involved in memory and learning.

We now  know it!!

Walk Faster, Live Longer!!

In a recent review study involving around 50,000 walkers, Stamatakis and his colleagues linked faster-walking speeds to a reduced risk of dying from almost everything except cancer.

How much you walk, rather than how fast you walk, might be more important for reducing cancer mortality, the review noted.

Because, from today onwards, we are committed to Walk.

After all, taking more steps a day will make a huge difference in the coming days.

Because you know it….

-End-

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