Walking - A Powerful Longevity Tool
Walking - A Powerful Longevity Tool
Research on Mortality and Cardiovascular health
In today's fast-paced world, we often overlook one of the simplest yet most effective ways to enhance our health and prolong our lives: walking. That's right, something as basic as putting one foot in front of the other can profoundly impact our physical and mental well-being.
And it's not just for the elderly or those with health issues – walking is a powerful longevity tool for everyone, regardless of age or current fitness level. What makes walking such a powerful tool for increasing lifespan?
Stick around as I break it down for you and provide tips on incorporating more walking into our daily lives.
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The Art of Walking
Walking is not just a form of transportation or exercise; it's an art. It requires coordination and rhythm as we move our bodies in a fluid motion, engaging our large skeletal muscles and conferring numerous benefits with minimal adverse effects. Understanding the mechanics of walking is crucial in order to maximize its benefits.
Walking involves a coordinated effort between our feet, knees, and hips. This coordination creates the unique gait cycle, which consists of two phases: stance and swing. 60% of the gait cycle is spent on foot contact with the ground in the stance phase. The remaining 40% makes up the swing phase, where the foot propels us forward to take another step.
Walking Mechanics
Four Motions of the Foot
During the stance phase, four essential motions occur within the foot. These include:
Heel strike: when our heel first makes contact with the ground, absorbing the impact of our body weight.
Entire foot contact: as we continue to roll forward, the whole foot comes into contact with the ground, providing stability and balance.
Heel lift: as our body weight shifts onto the ball of our foot, our heel lifts off the ground, preparing for propulsion.
Big toe push-off: finally, the big toe provides the necessary push-off force to lift our foot and propel us into the swing phase.
I know you never knew this, but at least now you understand. Now, let's tackle the most awaited part!
Health Benefits of Walking
Lowers the Risk of All-cause Mortality
One of the most significant benefits of walking is its positive impact on mortality. A study by Alpa V. and colleagues published in the American Journal of Preventive Medicine aimed to understand the relationship between walking and mortality among older adults. The study involved a large group of participants, including 62,178 men and 77,077 women with an average age of 70.7 years and 68.9 years, respectively.
Participants were followed up for 13 years, from 1999 to 2012, and during this period, 24,688 men and 18,933 women passed away. The study analyzed data from this group to determine the mortality rate among individuals who walk as their primary form of physical activity.
For optimal health, it is recommended that you do 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week. The study found that individuals who engage in walking as their only form of physical activity, meeting one to two times the recommended levels, were less likely to die of any cause.
The study also found that walking was most strongly associated with a decreased risk of respiratory disease mortality, followed by cardiovascular and cancer mortality. This highlights the importance of incorporating regular walking into daily routines for older adults.
There are a number of advantages to walking, including its simplicity and accessibility. It does not require any special equipment or training, making it an ideal form of physical activity for most individuals, especially as they age.
Based on the findings of this study, it is evident that walking is beneficial for overall health and significantly impacts mortality among older adults. Engaging in regular walks, meeting or exceeding recommended levels, can significantly improve one's quality of life and potentially extend their lifespan.
Improves Risk Factors Of Cardiovascular Diseases:
Walking is a great way to strengthen your heart and improve cardiovascular health. As the study by Elaine M. and co-authors aimed to examine the effects of walking on risk factors for cardiovascular disease.
The study's results showed that walking affected aerobic capacity, blood pressure, waist circumference, weight, percentage of body fat, and body mass index. However, there was no significant change in blood lipids.
Walking increased aerobic capacity by 3.04 mL/kg/min and reduced systolic and diastolic blood pressure by -3.58 mm Hg and -1.54 mm Hg, respectively. It also resulted in a reduction of waist circumference by 1.51 cm, weight by 1.37 kg, percentage body fat by 1.22%, and body mass index by 0.53 kg/m(2).
The findings of this study highlight the importance of incorporating walking into one's daily routine in order to prevent cardiovascular disease and maintain a healthy heart.
Lowers the Risk Of Hypertension
High blood pressure, or hypertension, can cause a number of health problems, including heart attack and stroke. However, walking can help lower the risk of developing hypertension and even manage existing cases. A fascinating study, the "Osaka Health Survey," found that walking to work and other forms of physical activity can decrease the risk of hypertension in Japanese men.
The objective was to investigate whether physical activity effectively reduces the risk of hypertension. They also aimed to determine if there was an association between the duration of walking on the way to work and leisure-time physical activity and the risk for hypertension.
6017 Japanese men aged 35 to 60 years were selected for this prospective cohort study. All participants had normal blood pressure, were glucose intolerant, and had no history of hypertension or diabetes at the baseline. Data on physical activity were collected through questionnaires, and blood pressure was measured using a standard technique.
After 59,784 person-years of follow-up, 626 cases of hypertension were confirmed. The study found that walking to work for more than 21 minutes reduced the risk of hypertension by almost 30%. This shows a clear association between walking duration and a lower risk for hypertension. One case of hypertension can be prevented for every 26.3 men who walk more than 20 minutes to work.
The "Osaka Health Survey" concluded that walking to work and other forms of physical activity significantly reduce the risk of hypertension in Japanese men. As a result of this study, it is increasingly important to incorporate regular exercise, such as walking, into daily routines to prevent hypertension. Moreover, walking is a low-impact and accessible exercise that is easy to incorporate into one's daily routine. Therefore, it is an excellent option for individuals aiming to achieve better health and well-being.
Lowers Glucose Level in Type-2 Diabetes Patients
Another remarkable benefit of walking is its effect on glucose levels in type-2 diabetes patients. A study by Fritz T. and co-authors aimed to determine whether walking would immediately affect blood glucose levels in type 2 diabetics. The study was conducted in Krokom, Sweden, and involved an average of thirty-nine individuals aged 63 years old.
They utilized a crossover design where participants walked for half an hour on one day and remained physically inactive for half an hour on another day. A blood glucose test was conducted before and after walking and resting. The results showed a significant reduction of 2.2 mmol/l (SD 1.5) in post-walk glycaemic levels, while no significant decrease was observed after physical rest.
This finding supports the use of walking as an introduction to low-intensity exercise for type-2 diabetes patients, as it has been shown to have a beneficial effect on glucose levels. This makes walking an ideal exercise for people with diabetes, as it can be easily incorporated into their daily routine and requires no special equipment or location.
Improves Muscle Insulin Sensitivity
An essential hormone for maintaining health and regulating blood glucose levels, insulin is a hormone that regulates blood sugar levels. As we age, our bodies may lose their insulin sensitivity, which increases our chances of developing diabetes and other chronic diseases. This is why finding ways to improve insulin sensitivity in older adults is vital for promoting longevity and preventing illness.
A study conducted by Xuewen Wang and colleagues investigated the effects of a single bout of brisk walking on insulin sensitivity in older women. The study found that just 60 minutes of brisk walking can significantly improve muscle insulin sensitivity, an essential factor for maintaining good health and preventing diabetes.
To conduct this study, they invited ten non-obese older women to participate (with an average age of 66.7). They completed two hyperinsulinemic-euglycemic clamps - which is geek-words for the “best-practice” method to determine ones insulin sensitivity. This technique involves infusing insulin and glucose into the participants' bodies while monitoring their blood glucose levels.
Based on this, the researchers found that after walking for about an hour, there was a significant increase in the glucose rate of disappearance during the second stage of the clamp. This means that the participants' bodies were able to use insulin more efficiently to lower blood glucose levels.
From the results of this study, a single bout of brisk walking for just one hour has significant benefits for older women. It improves muscle insulin sensitivity, which is crucial for overall health and longevity.
Give It a Go!
Based on the findings of these studies, I have created a practical protocol that you can easily incorporate into your daily routine to reap the benefits of walking for overall health and well-being:
To reduce the risk of hypertension, Walk for 21 minutes or more on your way to work daily. Or walk your dog. If you don’t have one, walk your neighboors dog or invite a friend for a walk n’ talk. There are so many ways you can get these steps in.
To lower glucose levels in type-2 diabetes patients, walk for 30 minutes at a moderate pace, without any breaks.
To improve muscle insulin sensitivity in elderly: A brisk walk for 60 minutes.
Simple steps like these can significantly affect your overall health if you incorporate them into your daily routine. Remember, every step counts towards a healthier you.
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I hope you enjoyed the article today! I wish you a great Easter weekend!
Susanna