2000 years ago as stated by Hippocrates بقراط
“Walking is a man best medicine” is still the well accepted facts for inhabitant of the world.
By Mahmood Hussain 21st November 2018 and 12thRabiulawal the Day of Eid-e-Milad Un Nabi celebrated in Indo-Pakistan. Article written for Baby First Pakistan website www.babyfirst.com.pk; Facebook:babyfirstpk, LinkedIn, twitter and other digital and social media.
A simple daily walk for minimum of 30 minutes per day and five times a week will help us to have healthier life.
This will also help in maintaining healthy weight and maintain a slim figure.
This habit of daily brisk walk will prevent or manage various disease condition such as high blood pressure, diabetes type 2, cardio-vascular disease, delay onset of osteoporosis, arthritis and apply control on heart / GERD and so on.
Health benefit of walking are listed below.
It is an aerobic exercise, which will help in.
- Increase cardiovascular and respiratory (lung) system fitness.
- Keep check and reduce the risk of stroke and heart disease.
- Brisk walk will help to improve the management of high blood pressure, raised cholesterol level, raised blood sugar level that is diabetes, muscular and joint pain or stiffness and delay onset of osteoporosis especially in women.
- Keep bone strong and healthy. Maintain the body balance.
NHS of UK recommends an average person to walk 3000 to 4000 steps daily.
Recommended is taking minimum of 5000 to 6000 steps per day which means you walk 5-6 kilometer each day. This can be easily now calculated via fitness tracker such is now commonly available or wearing android watch which is also becoming very popular. This keep you updated and provide alarm to reach your target or for how long you are sitting idle or in stationary position.
Daily Telegraph on 24th August 2017 published a good report on this topic having the headline “Many health benefits of a daily walk”.
In this news report they consider three reports its brief gist which is reproduce below:
- As per one study conducted by University of Cambridge, UK involving 334,000 people, it states 20-minute brisk walk reduce the risk of premature death by nearly one third (33%).
- In another report issued by Public Health England (PHE) they mentioned four out of 10 middle aged adults are unable to keep up a 10 minutes’ brisk walk with in a month. This may increase the risk of developing fatal illnesses among this population.
- Managing daily brisk walk of 30 minutes as per PHE data, this physical activity is sufficient to reduce the risk of death by 15%.
We don’t advocate, you get up from your working desk and go for stroll and leisurely walk. It is better to go for brisk walk with willingness and full of desire. Secondly it is important to wear proper attire and sports shoes.
Daily 30-minute walk is likely to prevent dementia.
Researchers in Canada recently established the link between mental and intellectual brain function and following regular recommended level aerobic exercise with in week.
If the level of weekly physical activity is not managed, this may likely to have relation to the patient suffering from dementia.
In a case study with in Canada, they studied a group of 38 adults who were suffering from vascular cognitive weakening or deficiency, they were observed and monitored for six months. They find those who follow regular physical activity of 3 to 4 hours per week in four to five divided days. They showed marked level of improvement in their brain function and mental alertness.
During the research they observed with regular walk, this will reduce the chances of developing vascular cognitive impairment. 30 minutes regular walk each day elevates the mood.
Healthy heart by regular brisk walk.
Brisk walk has numerous benefits for having healthy heart. Advantage is walking gets blood pumping from heart without putting extra strain on the cardiovascular system.
A study on this subject was performed from 1970 to 2007, in which they found regular walking reduces the chances of cardiovascular problem by 30% such as heart failure, heart attack, angina, vascular disease and stroke.
In the men chances who walk each day 30 minute, their risk of suffering heart disease is decreased by 18%.
As per research conducted Stroke Association, USA they state regular 30minutes walk each day keeps the blood pressure in check and this may reduce the chances of stroke up to 27%.
Regular walking is strong weapon to fight against cancer.
Walking reduces the risk of dying from cancer. The two research paper has been presented recently in the conference of American Society of Clinical Oncology (ASCO) held at Chicago. In both the research paper it has been provided the guideline. “25 minutes each day walk will be sufficient for these patient.”
Article written by Mahmood Hussain for Baby First Pakistan website, Facebook, LinkedIn,, twitter