Walking towards better health

The modern world has amplified our sedentary lifestyles.

We are drifting away from the active lifestyle. Our groceries are now delivered to our front doors. We have electronic scooters to get us the short distances from point A to point B.

A large portion of today's working population is engaged in desk jobs from the comfort of their homes.

We waste countless hours sitting still on our couches, enwrapped in the vast world of online streaming platforms such as Netflix, Disney, and Amazon+.

Sedentary Behavior and Mortality Risk:

Many studies consistently show that engaging in sedentary behavior independently correlates with an increased risk of mortality from all causes, regardless of additional risk factors such as smoking, diet, and body weight.

Adults who sit for 6 or more hours per day have a 20% higher risk of mortality

Adults who sit for 11 or more hours per day have a 40% higher risk of mortality compared to those who sat for less than 4 hours per day, independent of physical activity levels.

Reduced Life Expectancy:

Prolonged sitting and low levels of physical activity are associated with a shorter lifespan. Individuals who lead sedentary lifestyles have an increased risk of premature death compared to those who are more active.

For example, individuals who alternated between sitting and non-sitting at work experienced a 16% reduction in all-cause mortality compared with individuals who mostly sat at work.

We need to be more active.

Activity in its simplest form. Walking. It is by far the most common.

It is also one of the easiest methods for staying active. After all, it’s easier to walk a marathon than to run it.

The big three

Cardiovascular health

Consistently walking. It lowers blood pressure and cholesterol levels. You don't need to be a professional athlete who runs long distances every day. By walking daily, you can protect yourself from the leading cause of death - heart disease.

Metabolic health

Not the sole factor involved, but studies show walking stimulates weight loss, insulin sensitivity and improved glucose regulation. What's an easier way to avoid diabetes or go from fat to fit?  

Mental Well being

We lose ourselves. Life. The constant obstacles creating stress, anxiety and depression. Our mental well being is precious. Safe guard it at all costs. The simple act of walking gives us an instant mood boost. In the game of maintaining ideal mental health, the act of walking can prove to be an excellent form of meditation.

Consistent and compassionate walking can compensate for a sedentary lifestyle.

How many steps to improve all-cause mortality and stay healthy

• People who increase their step count have a lower risk of premature death and cardiovascular events.
• As measured by accelerometers, 8959 steps/day had a 40.36% lower risk of all-cause mortality than 4183 steps/day.
• As measured by accelerometers, 9500 steps/day had a 35.05% lower risk of cardiovascular events than 3500 steps/day.
• The sweet spot seems to be around 5-10,000 steps per day

Enhance your walking for better health.

• Increasing the intensity by walking uphill.
• Making it a brisk one by increasing cadence and speed.
• You can wear a weight vest or weighted back pack.
• For improved mental health that does the soul and mind good. The nature walk frees us of the shackles of depression and anxiety.

Despite the simplicity of this activity, finding time to walk can be challenging in our busy lives. Going to the grocery store is always mind-blowing. The presence of many stationary vehicles with their blinkers on, patiently waiting for parking spots instead of choosing to park farther away, reinforces my perception of the pervasive issue of a sedentary way of living.

Some simple suggestions.

Park further away from the entrance to the buildings.

Go for walks during your lunch break.

Purchase a fitness tracker and monitor your steps. Create a goal and stick with it.

Take the stairs instead of the elevator

Get a dog and go explore your neighbourhood and local parks

Take walking meetings.

Organize a walking group with friends or coworkers for socializing and exercise.

Wrap up

Adding some regular walking to your daily routine can help counteract the effects of sitting around all day and keep you healthy and living longer. Although there is no magic formula for achieving optimal health, prioritizing regular walking and reducing sedentary behavior can greatly enhance well-being.