Blairgowrie and District Next Steps
What Hiking Does To The Brain Is Pretty Amazing
Abdominal Thrusts, a YouTube video
Physical Activity Guidelines early years under 5
Physical Activity Guidelines under 5 capable of walking
Physical Activity Guidelines 5 - 18
Physical Activity Guidelines 19 - 64
Physical Activity Guidelines over 64
show that walking can:
Reduce the risk of coronary heart disease and stroke
Lower blood pressure
Reduce high cholesterol and improve blood lipid profile
Reduce body fat
Enhance mental well being
Increase bone density, hence helping to prevent osteoporosis
Reduce the risk of cancer of the colon
Reduce the risk of non insulin dependant diabetes
Help to control body weight
Help flexibility and co-ordination hence reducing the risk of falls
Help reduce the incidence and onset of Alzheimers or dementia.
Davison & Grant 1993, US Dept of Health 1996, British Heart Foundation 2000)
is one of the easiest and safest exercises around. Although walking is not as
intense as aerobics or weight lifting it has a number of benefits. For starters
it’s kind to the joints, there are virtually no side effects and the risk of
injury is very low compared with other exercises. Even if you are currently
participating in a regular exercise routine, adding a steady walk will help.
Benefits of Walking
See this latest report from the BBC: Can you prescribe nature?
So, lowered blood pressure, less joint pressure, a decreased risk of stroke and an opportunity to keep excess weight at bay not enough to get you walking? How about a better night’s sleep, decreased stress, a better memory and less depression?
While walking boasts a number of physical benefits, it also can give the brain mental boosts as well. Some examples of the emotional benefits of exercise:
Walking slows mental decline. A study of 6,000 women, ages 65 and older, performed by researchers at the University of California, San Francisco, found that age-related memory decline was lower in those who walked more. The women walking 2.5 miles per day had a 17-percent decline in memory, as opposed to a 25-percent decline in women who walked less than a half-mile per week.
Walking lowers Alzheimer’s risk. A study from the University of Virginia Health System in Charlottesville found that men between the ages of 71 and 93 who walked more than a quarter of a mile per day had half the incidence of dementia and Alzheimer’s disease, compared to those who walked less.
Walking improves sleep. A study from the Fred Hutchinson Cancer Research Centre in Seattle found that women, ages 50 to 75, who took one-hour morning walks, were more likely to relieve insomnia than women who didn’t walk.
Walking lightens mood. Research reported in the British Journal of Sports Medicine found that walking 30 minutes a day boosted the moods in depressed patients faster than antidepressants. Why? Walking releases natural painkilling endorphins in the body – and produces one of the emotional benefits of exercise. A California State University, Long Beach, study showed that the more steps people took during the day, the better their moods were.
these mental benefits of walking, it also serves as a form of meditation.
An outdoor stroll can help erase a bad day as you instead start to focus on the
surrounding environment. Carolyn S. Kortge began walking in the ’80s and
entered her first race-walking competition in the ’90s, eventually becoming a
USA Track and Field Association bronze and silver race-walking medalist.
Carolyn, who lives in Eugene, Ore., was diagnosed with osteoarthritis in 2004,
but continues to keep her mind off the pain in her knees and hands by walking
“When you’re walking there’s an opportunity for meditative intent. You can be silent and focus on creating a connection with your body through prayer, breathing or a phrase,” she says. “It’s a wonderful way of changing your focus.”
is the greenest, not to mention cheapest, method of travel. Fit more walking
into your lifestyle and reap the environmental and health benefits.
Walk and Get Happy
outdoors in fresh air and pleasant scenery should boost mood even more than
trudging on a treadmill in the lab. If you are feeling down, let your feet do
the walking to a better outlook.
physical and mental distance between you and the stress-causing environment.
away from the stressors to clear your head.
people carry stress by tensing their muscles. By getting into your correct
walking posture and form, you unknot those muscles and put them to work. How
the environment around you, enjoy the trees, flowers, birds, gardens, sky,
your body in motion, reconnect with yourself.
off stress-eating related calories.
time to work through problems and possible solutions as you walk.
and laugh with your walking partner to relieve the stress.
off steam and vent with your walking partner.
that there is more to life than your problems.
Lower your blood pressure and your heart health risk which can be increased by stress.