"Walk Your Way to HEALTH!"
by Mary Louise;Town Jaqua, Health Minister - 5/5/2020Who ever thought that something as simple as walking could be
so good for you? Nevertheless, it is true! Though we hear of walking
for diabetes, walking for birth defects, walking for AIDS, walking for
cancer or muscular dystrophy, what about walking for HEALTH?
Instead of 'walking campaigns' aimed at managing sickness, pain,
and disease, I submit that it is time to rediscover the ancient art of
walking as being a vital key to ultimate health.
Due to its simplicity, walking is often overlooked as an important
part of life, especially in relation to one's personal health. Believe
it or not, walking is a natural panacea for many ills. While other
exotic or more popular forms of exercise are widely promoted
and practiced, medical professionals and leading health authorities
rate walking as being a top, beneficial exercise. They classify it as
- a "best" exercise (according to physical fitness experts)
- a preventative of heart and circulatory disorders (by cardiologists)
- a first-rate weight controller (by obesity experts)
- a preventative and a remedy for respiratory disorders (by chest
specialists)- an aid to digestion and elimination
- an aid to sleep
- an antidote to tensions whether phyiscal, nervous,
psychological, emotions- a partial protection against the damaging effects of heavy smoking
on the heart, circulatory, and respoiratory systems.- a prime preventive and possible cure for a long list of common
nuisance ailments and some more serious physical problems.Given the extraordinary benefits of walking, it is a wonder that
walking is not more widely lauded, revered, promoted, prescribed,
and practiced by the general populace. Perhaps this oversight is
due to lack of knowledge, since most people possess little under-
standing of body mechanics, especially in relation to personal
health. In an effort to close this educational gap, an exploration
of the simple act of walking and how it affects the human body
is in order!Walking- important for the circulation system
The circulatory system is responsible for transporting five quarts
of blood to and from the heart throughout the body on a continuous
basis. The blood carries and distributes oxygen, nutrients, enzymes,
and hormones and returns to the heart with waste products for
disposal. Over one hundred trillion body cells are dependant on this
transport for their life and health. In an average adult, the blood
makes a circuit of 60,000-100,000 miles via arteries, veins, and
capillaries once every minute which amounts to 72,000 quarts of
fluid every twenty four hours. The muscles of the heart and arteries,
propel the blood with minute, regular, rhythmic contractions
throughout the body; but the body needs help to overcome loss
of pressure and the pull of gravity in its effort to return the blood
from the abdomen organs, the legs, feet back to the heart.
Walking- considered the "second heart"
To facilitate the blood flow back to the heart, the body enlists the
help of muscles of the diaphragm, abdomen, buttocks, thighs,
calves, and feet. Walking engages these muscles into a series of
mild, rhythmic contractions that squeeze the veins which, in turn,
presses the blood along. Thus, when we walk, the muscles of
our lower extremities literally milk the blood back to the heart!Walking- an antidote to sitting
A sedentary lifestyle is all too common for young and old. Sadly,
we have become a people consumed by computers, TVs, and
movies. 'Couch potatoes' grow everywhere. Along with the
acceptance of a sitting lifestyle has come a host of health
problems, many of which could be resolved by engaging in that
ancient art called 'walking.' A sedentary lifestyle fails to give
the circulatory system the extra muscular boost it needs to
help return the blood to the heart. Consequently the blood
flow rate and volume decreases, causing circulation to slow.
The heart must work harder to keep the decreased blood supply
moving so as to deliver oxygen to the cells and remove wastes.
Standing or sitting in one place for too long causes the blood to
collect in the veins of the belly, legs, and feet, which, in turn,
deprives the upper body and brain of vital supplies of oxygen.
Being sedentary results in a sluggish circulatory system that
ultimately elevates the heart rate and raises the blood pressure.
These elevations represent the body's way of working harder to
counteract the stasis or slackening of the blood flow. Walking,
however, eliminates stress on the heart by speeding up circulation,
thereby lowering the heart rate and blood pressure.
Walking- speeds healing
Medical professionals recognize that walking is a major contributor
to the healing process. After World War II, early ambulation became
a standard procedure for hospital patients. Walking quickly proved its
worth with fewer embolisms and rapid improvements in circulation,
muscle tone, digestion, and elimination. It also improved patient
morale.
Walking- oxygenates the body
The body's greatest need is for fresh, pure air. Approximately 96% of
our nutritional need comes from the air, while only 4% from the food
we eat. Air is 20% oxygen and 80% nitrogen. There are two main
classes of enzymes in our lungs that process the air we breathe:
oxidase- separate oxygen from the air; nitrase- separate nitrogen
from the air. Oxygen is collected by enzyme action by the blood
and then circulated through the body. Nitrogen, by action of
"transportation enzymes", passes into the body for protein
generation. Walking is an aerobic exercise that, by definition,
floods body cells with life-giving oxygen. Oxygen feeds and
facilitates the body's ability to heal itself. Many health problems
are resolved by simply increasinging the body's oxygen level.
Cancer, for example, cannot live in an oxygen-rich environment.
Sadly, most people are oxygen-starved due to lack of proper diet
and exercise. Thus they become prime candidates for sickness
and disease.
Walking- controls weight, appetite, and blood sugar levels
Whereas walking does not necessarily reduce weight, it does burn
up calories that cause weight gain. An average brisk walk uses up
about 300 calories an hour. Since most people eat more food
than they burn up, excess weight (obesity) has reached an epidemic
level in America. Medical authorities agree that lack of physical
exercise is often the cause of excess weight. This is evidenced
by the fact that obese people rarely walk. On the other hand,
habitual walkers are characteristically not overweight. Studies show
that walking as opposed to working out in a gym lowers blood sugar
levels, making it an ideal way to solve obesity and other health
problems. Walking is also known to be a healthy deterent to an
over-active appetite, since it can be considered a substitute or
distraction from over-eating.
Walking- exercises body cells
The body has over 100 trillion cells that need to be exercised
each day! Walking gently massages cell walls, keeping the
cell membrane pliable so that nutrients can enter the cell and
wastes can be removed. Without healthy cell walls, cells
cannot function properly, and thus they die. Unlike resistance-type
exercise, walking is an aerobic exercise that specifically
tones body cells, keeping them healthy and flexible.
Walking- keeps lymphatic fluid moving
The lymph system is responsible for maintaining healthy cells. The
body has three times more lymph fluid than blood. Lymph fluid
surrounds body cells, and when they need nutrients, they obtain it
from the lymph fluid. When the cells excrete metabolic waste, the
waste goes into the lymph fluid to be disposed of by the elimination
organs. Walking increases circulation of lymph fluid which, in turn,
cleans up the body and improves overall health.
Walking- heals the emotions
A walk can be regarded as an escape or personal 'mini vacation.'
Be it a short or long walk, breaking away from familiar, sometimes
pressing, surroundings is tantamount to a breath of fresh air for
one's spirit. Destination is not the issue as much as following the
dictates of one's inner need to find quiet time for relaxation and
recreation. Sometimes a walk can be for simple pleasure, while
other times, a walk can help to unwind personal problems and
reduce stress in our lives. Too much stress takes a toll on the
body, causing unhealthy physical and emotional tension. Unloading
a troubled mind via a pleasurable walk can resolve anxiety, jittery
nerves, emotional trauma, insomnia, and more. Walking gives us
the opportunity to get to know ourselves and those around us better,
thus creating a healthier world.
Walking- a healer of chronic pain, disorders, and disease
If treated properly, there is no limit to the body's ability to heal itself.
Walking is a recognized way to resolve many physical ailments,
including chronic neck and back pain, sciatica, scoliosis, foot
problems, gastrointestinal problems, female disorders, etc. The
rhythmic movement associated with walking naturally tones
muscles which, in turn, pulls bones into place, straightens the
back, and helps to align the skeleton. Many people who suffer
back and nerve problems find walking to be excellent medicine.
Walking- improves posture
Good posture is an art that has largely been lost by a society
that accepts slouching, stooping, and poor posture as a
way of life. Poor posture is a health hazard in that it is
unnatural. The human body was meant to stand straight and
tall in a relaxed, upright position. A daily walking program
can correct poor posture that results from a sedentary lifestyle,
injuries, or simple neglect. The natural, rhythmic movements
associated with walking are known to realign the bones, take
humps out of backs, and droops from shoulders. As the rhythm
of a healthy walk becomes the norm, the skeletal system
responds favorably, and posture is improved.
Recipe for walking:
1. Wear comfortable shoes. Low, flat shoes with a good arch
are recommended. Thong sandles ('Flip-Flops') should be
avoided.
2) Wear comfortable, loose-fitting clothes.
3) Do not take your dog unless it is trained as a walking
companion. Pets can be distracting and disrupt your walking
experience. You should be the focus of your walk.
4) Choose a time. Any time that you can fit a walk into your daily
routine is an ideal time. If you have only twenty minutes, you can
walk a mile.
5) Pick a place. Choose a place that is pleasant and convenient.
If you work at an office job, consider walking to work or to and
from your car or public transportation. Walk to and from lunch or
walk after dinner. Take your spouse or children with you on your
walk. Busy wives and/or mothers need to get out of the house
for their better health. Help one another make a walk happen.
Outdoor school tracks make excellent walkways. Many
towns and cities now have scenic walking or hiking trails.
6) Walk a modest distance at first. You can always increase
distance. Start with a couple of blocks and work up to a few miles
a day. A twenty minute walk daily is the minimum to ensure
optimum maintainence of the cardio and circulatory systems.
7) Set off at a good pace. Walk at a moderate, comfortable pace.
Brisk rather than fast walking is good. Don't saunter. Find a rhythm
that works for you.
8) Let your walk flow. Stand up straight, looking ahead and not
at your feet. Feel yourself tall and let the motion of your strides
propel you along. Feel tensions leave your body as they exit
from your fingertips and toes. Forget yourself, enjoy your
surroundings, and let your senses take over your mind. In short,
let go and enjoy yourself!
Conclusion
When all is said and done, walking is one of life's simple pleasures
that is often overlooked, underestimated, and forgotten. Rediscovering
the wonders of walking often comes as the result of personal crisis,
whether it be physical or emotional. Sometimes life requires that we
slow down and reassess our values. Walking suits this process well.
Without a doubt, the body was designed to move and be well. Health
experts agree that diet alone cannot give us ultimate health. The
body needs exercise in order to function properly. Thus, diet and
exercise work together for the sake of robust health. It is true, then,
that if we feed and exercise our bodies right, we will not succumb to
the physical, emotional, and mental stresses, discomforts, diseases
that are commonly found in the world. In other words, we can prevent
the pitfalls of ill health by taking good care of ourselves. Therefore,
be kind to yourself. Eat well and walk your way to HEALTH!
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