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With the advent of technology, it is very likely you now own multiple screens. A smartphone, a TV, maybe a tablet and a computer too. According to Forbes, the average adult American can spend up to 12 hours per day in front of TVs and computers.
Sitting in front of a screen for too long, whether at work or at home can bring serious consequences to one's mind and body. According to Harvard University, recent studies have shown that sitting may be more harmful to your health than smoking. But how can we change that? The answer is simple. It's something you've been doing since you were about a year old: WALK.
This very simple activity is being called "the closest thing we have to a wonder drug," in the words of Dr. Thomas Frieden, former director of the Centers for Disease Control and Prevention at Harvard University. Here are three amazing benefits of walking:
It boosts immune function. Walking can prevent you from getting sick during cold and flu season. A study of over 1,000 men and women found that people who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.
It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects your joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.
It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.
And the list goes on, including improving your cardiovascular and pulmonary systems, better balance, endurance and muscle strength.
But how can you incorporate more walking into your daily routine? Here are a few tips:
If you use the public transportation, try getting off one stop early and walk to work or home.
Take the stairs instead of the elevator.
Invite a friend to walk with you. It's always nice to have an exercising buddy!
When walking around your neighborhood, keep it interesting. Pick different routes so you don't get tired of seeing the same things. Maybe you'll even discover a new cafe or local business you can support.
Look for historic or nature walks in your city or town.
Download an audiobook or choose a podcast and listen to it while walking.
Schedule a family walk. It's a great to spend time together!
If you can, wear a pedometer to help you keep track of how many steps you take daily and increase your goals from time to time.
Having a more active lifestyle doesn't require signing up for an expensive gym. Walking is free, low impact, doesn't require any special equipment and can be done anytime of the day, anywhere, at your own pace. So make a move in the right direction and get walking!
IMPORTANT REMINDER: Always see your doctor for a medical check-up when starting a new fitness routine, especially if you're over 40 years of age or haven't exercised in a long time.
Sources: www.health.harvard.edu
www.forbes.com
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