The Benefits of Walking

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Article featured on Healthline

Walking can offer numerous health benefits to people of all ages and fitness levels. It may also help prevent certain diseases and even prolong your life.

Walking is free to do and easy to fit into your daily routine. All you need to start walking is a sturdy pair of walking shoes.

Read on to learn about some of the benefits of walking.

1. Burn calories

Walking can help you burn calories. Burning calories can help you maintain or lose weight.

Your actual calorie burn will depend on several factors, including:

  • walking speed
  • distance covered
  • terrain (you’ll burn more calories walking uphill than you’ll burn on a flat surface)
  • your weight

You can determine your actual calorie burn through a calorie calculator. For a general estimate, you can also refer to this chart.

2. Strengthen the heart

Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19 percent. And your risk may reduce even more when you increase the duration or distance you walk per day.

3. Can help lower your blood sugar

Taking a short walk after eating may help lower your blood sugar.

A small study found that taking a 15-minute walk three times a day (after breakfast, lunch, and dinner) improved blood sugar levels more than taking a 45-minute walk at another point during the day.

More research is needed to confirm these findings, though.

Consider making a post-meal walk a regular part of your routine. It can also help you fit exercise in throughout the day.

4. Eases joint pain

Walking can help protect the joints, including your knees and hips. That’s because it helps lubricate and strengthen the muscles that support the joints.

Walking may also provide benefits for people living with arthritis, such as reducing pain. And walking 5 to 6 miles a week may also help prevent arthritis.

5. Boosts immune function

Walking may reduce your risk for developing a cold or the flu.

One study tracked 1,000 adults during flu season. Those who walked at a moderate pace for 30 to 45 minutes a day had 43 percent fewer sick days and fewer upper respiratory tract infections overall.

Their symptoms were also lessened if they did get sick. That was compared to adults in the study who were sedentary.

Try to get in a daily walk to experience these benefits. If you live in a cold climate, you can try to walk on a treadmill or around an indoor mall.

6. Boost your energy

Going for a walk when you’re tired may be a more effective energy boost than grabbing a cup of coffee.

Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels.

7. Improve your mood

Walking can help your mental health. StudiesTrusted Source show it can help reduce anxiety, depression, and a negative mood. It can also boost self-esteem and reduce symptoms of social withdrawal.

To experience these benefits, aim for 30 minutes of brisk walking or other moderate intensity exercise three days a week. You can also break it up into three 10-minute walks.

8. Extend your life

Walking at a faster pace could extend your life. Researchers found that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death.

But walking at a brisk or fast pace (at least 4 miles per hour) reduced the risk by 24 percent. The study looked at the association of walking at a faster pace with factors like overall causes of death, cardiovascular disease, and death from cancer.

The takeaway

Walking can fulfill daily recommended exercise for people of all ages and fitness levels.

Consider getting a pedometer or other fitness tracker to keep track of your daily steps.

Choose a walking route and daily step goal that’s appropriate for your age and fitness level.

Warm and cool down before walking to avoid injury. Always speak to your doctor before starting a new fitness routine.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.

Phone:

503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

Why Walking Is One of the Best Cardio Workouts

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Article featured on Healthline

If your idea of an effective cardio workout involves long-distance running, high-intensity cycling, or a vigorous aerobics class, you’d be right, but you’d be leaving out a simple, but effective activity.

Brisk walking is a great cardio workout that can be done indoors or outdoors, at any time of day or night, and without the need for a gym membership or a lot of special gear.

All you need for a walking workout is a comfortable, sturdy pair of shoes and the motivation to lace them up and get on your feet.

This article will take a closer look at the benefits of walking as cardio exercise, and how you can boost your fitness and health by putting some pep in your step.

Is walking a good type of cardio exercise?

Cardio is short for “cardiovascular,” which means it involves the heart (cardio) and blood vessels (vascular). Cardio is also used interchangeably with aerobic, which means “with air.”

A good cardio workout gets your heart pumping stronger and faster, moving oxygen-rich blood more efficiently to all the muscles, organs and tissue throughout your body.

You may associate all that blood-pumping action with running and wonder, “Is walking cardio?” The truth is that any activity that gets your heart and lungs, as well as your large muscle groups, working harder can be considered aerobic or cardio exercise. A brisk walk does all those things.

Summary

Walking is an excellent type of cardio activity. But in order to challenge your cardiovascular system, you need to walk at a pace and intensity that increases the demands on your heart, lungs, and muscles.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

Starting Your Day With a Walk Can Be Beneficial

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Article featured on Healthline

When you wake up in the morning, movement might not be your first priority. But starting your day with a walk — whether it’s around your neighborhood or part of your commute to work or school — can offer your body a number of health benefits.

Here are 10 reasons why you may want to start your day by getting in some steps. There are also a few tips to seamlessly work it into your daily routine.

1. Boost your energy

Starting out your day with a walk may give you more energy throughout the day. If you walk outdoors, that’s especially true.

Studies show that adults who walked for 20 minutes outdoors experienced more vitality and energy than those who walked for 20 minutes indoors.

A small study found that 10 minutes of stair walking was more energizing than a cup of coffee for 18 women who felt sleep-deprived.

The next time you need a morning energy boost or feel tired when you wake up, you may want to try a walk.

2. Improve your mood

There are physiological benefits to walking in the morning, too.

A walk may help:

  • improve self-esteem
  • boost mood
  • reduce stress
  • reduce anxiety
  • reduce fatigue
  • ease depression symptoms or reduce your risk for depression

For best results, try walking for 20 to 30 minutes at least 5 days a week.

3. Complete your physical activity for the day

One benefit of walking in the morning is that you’ll complete your physical activity for the day — before any other family, work, or school obligations derail you.

The Physical Activity Guidelines for Americans recommends that healthy adults should complete at least 150 to 300 minutes of moderate-intensity exercise per week.

Try to complete a 30-minute walk 5 mornings a week to meet these requirements.

4. It may help you lose weight

Walking in the morning may help you meet your weight loss goals. Walking at a moderate pace for 30 minutes can burn up to 150 calories. Combined with a healthy diet and strength training, you may find you lose weight.

5. Prevent or manage health conditions

Walking can offer numerous benefits for your health, including boosting your immunity, as well as preventing and helping you manage various health conditions.

Studies show that walking for 30 minutes per day can reduce your risk for heart disease by 19 percent. If you live with diabetes, walking may also help lower your blood sugar levels.

It can even help increase your life span and reduce your risk for cardiovascular disease and certain cancers.

6. Strengthen muscles

Walking may help strengthen the muscles in your legs. For best results, walk at a moderate to brisk pace. Try to change up your routine and climb stairs, walk up and down hills, or walk at an incline on the treadmill.

Add in leg-strengthening exercises like squats and lunges several times a week for more muscle tone.

7. Improve mental clarity

A morning walk may help improve your mental clarity and ability to focus throughout the day. A recent study found that amongst older adults, those who started their days with a morning walk improved their cognitive function, compared to those who remained sedentary.

Walking may also help you think more creatively. Research shows that walking opens up a free flow of ideas, which may help you problem-solve better than if you’re sitting or remaining sedentary. This is especially the case if you walk outdoors.

The next time you have a morning meeting or brainstorming session, suggest that your co-workers join you a on a walk, if possible.

8. Sleep better at night

Walking first thing may help you sleep better at night later. A small 2017 studyobserved older adults aged 55 to 65 who were experiencing difficulty falling asleep at night or were living with mild insomnia.

Those who exercised in the morning versus the evening experienced better sleep quality at night. More research is needed to determine why exercising in the morning may be better for sleep than exercising at night, though.

9. Beat the heat

One benefit of walking in the morning in the summertime — or if you live in a climate where it’s warm year-round — is that you’ll be able to fit in exercise before it gets too hot outside.

Be sure to drink plenty of water to stay hydrated before and after your workout. Bring a water bottle with you, if needed. Or, plan to walk along a route with water fountains.

10. Make healthier choices throughout the day

Starting your day with a walk may set you up to make healthier choices throughout the day. After your walk, you may feel more energized and less sleep-deprived.

When your energy drops or you’re tired, you’re more likely to reach for comfort snacks or energy boosters. Walking in the morning may inspire you to choose a healthy lunch and snacks in the afternoon.

Make it part of your routine

  • Set out clothing for your walk the night before. Leave your socks and sneakers by the door so you don’t have to look for them in the morning.
  • Try to set your alarm for 30 minutes earlier so you can get in at least a 20-minute walk in the morning. Look for a nature trail nearby or just walk around the neighborhood.
  • Find a friend or co-worker to walk with in the morning. Chatting and working together can help keep you motivated.
  • If you don’t have a lot of time in the morning, consider making walking part of your commute. If you can’t walk all the way to work, try getting off the bus a stop or two early to get a walk in. Or, park farther away from your office so you can walk from your car.

Should you walk before or after breakfast?

If you walk in the mornings, you may wonder if walking before or after breakfast matters and if it’ll help if you have weight loss goals. Research is mixed on whether or not skipping breakfast will increase your metabolism or help you lose weight faster.

Some research shows that exercising in the fasting state (before breakfast) helps your body burn more fat. But more studies are needed.

In the meantime, it depends on your body. If you feel fine taking a walk before eating, or if your stomach feels better if you don’t eat, that’s OK. Or, you may find that you feel better eating a small snack like a banana or a fruit smoothie before heading out on your walk.

Either way, after you exercise, make sure you eat a healthy breakfast and drink plenty of water.

The takeaway

Starting your day with a short walk can offer a number of health benefits. You may feel more energized throughout the day, see your mood and mental clarity improve, and sleep better at night. Be sure to stretch before and after your walk and drink plenty of water to stay hydrated.

If you have more questions, talk to your doctor before starting a new exercise routine.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

12 Tips for Walking When You Have Sensitive Knees

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From VeryWellFit

Sensitive knees can be a challenge for walking, but it is a recommended way to maintain your function and reduce your symptoms. If you have knee pain due to osteoarthritis or other causes, you don’t have to let that keep you from starting a walking program.

A regular program of walking can reduce stiffness and inflammation and it won’t make most chronic knee conditions worse. Walking is the preferred exercise by people with arthritis, and can help you improve your arthritis symptoms, walking speed, and quality of life, according to the CDC.

Walking is part of a healthy lifestyle to keep your heart and bones strong and your joints functioning. Here are tips for walking when you have sensitive knees.

Read more