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How walking can reduce health risks
By Rifaat Al-Nasser, Jordan News
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Exercise is fundamental to our well-being, and evidence has
shown that a lack of physical activity could lead to serious health
implications. Due to COVID-related restrictions and the general lifestyle of
individuals in Jordan, finding time to stay fit and exercise can be difficult. Simple
lifestyle changes, such as introducing walking to your daily routine, can go a
long way, minimizing health risks associated with physical inactivity. According
to the World Health Organization (WHO), walking for 30 minutes or more five
times a week could be enough to keep you healthy. اضافة اعلان
Walking and its health benefits
Walking is the simplest form of exercise, and it comes with many health benefits. According to the Mayo Clinic, walking regularly helps maintain healthy weight, burn fat, and prevent and manage various diseases including heart disease, stroke, high blood pressure, cancer, and type II diabetes. In addition, walking regularly improves cardiovascular fitness, strengthens muscle and bones, improves muscle endurance, increases energy levels, improves mood, memory, cognition, and sleep, improves balance and coordination, strengthens the immune system, and reduces stress and tension.
The average walker may start off slow, but steadily increasing speed, duration, and distance increases the benefits, according to Mayo Clinic.
There are studies that link walking with improved immune systems. In 2019, a review of multiple studies, titled The Compelling Link Between Physical Activity and the Body’s Defense System, was published in the Journal of Sport and Health Science. In the review, investigators mention the immune benefits of moderate to vigorous exercise in bouts under 60 minutes. They theorize that boosts in the immune system are due to increased blood flow in the body, allowing for greater circulation of white blood cells. This increased circulation of immune helps your body detect invaders that may make you sick and reduces inflammation.
Ideally, walking for 30 minutes five times a week could decrease health risks. However, walking at a slow pace may not be as beneficial.
How to get started
Making a habit of walking may prove difficult. The key is to make walking less taxing. First, start by finding an optimal time to walk. Summer evenings are ideal. Start by wearing comfortable and weather-appropriate clothing. Invite friends, family or your pet to help make the walk feel less of a chore. Lastly, find a suitable route to walk. Amman is notorious for its steep roadways which can make evening walks a hassle. Planning out a route that has as few inclines as possible will help you keep a steady pace without overexerting yourself. Alternatively, mall walking is a viable option for those who live in areas that are difficult to walk in and prefer air conditioning. City Mall has posters indicating the distance of one lap around the mall. Completing 13 laps on the long track or 19 laps on the short track within 30 minutes is enough.
Poster in City Mall detailing the distance of laps around the floor. (Photo: Rifaat Al-Nasser/Jordan News)
Read more Lifestyle
Walking and its health benefits
Walking is the simplest form of exercise, and it comes with many health benefits. According to the Mayo Clinic, walking regularly helps maintain healthy weight, burn fat, and prevent and manage various diseases including heart disease, stroke, high blood pressure, cancer, and type II diabetes. In addition, walking regularly improves cardiovascular fitness, strengthens muscle and bones, improves muscle endurance, increases energy levels, improves mood, memory, cognition, and sleep, improves balance and coordination, strengthens the immune system, and reduces stress and tension.
The average walker may start off slow, but steadily increasing speed, duration, and distance increases the benefits, according to Mayo Clinic.
There are studies that link walking with improved immune systems. In 2019, a review of multiple studies, titled The Compelling Link Between Physical Activity and the Body’s Defense System, was published in the Journal of Sport and Health Science. In the review, investigators mention the immune benefits of moderate to vigorous exercise in bouts under 60 minutes. They theorize that boosts in the immune system are due to increased blood flow in the body, allowing for greater circulation of white blood cells. This increased circulation of immune helps your body detect invaders that may make you sick and reduces inflammation.
Ideally, walking for 30 minutes five times a week could decrease health risks. However, walking at a slow pace may not be as beneficial.
How to get started
Making a habit of walking may prove difficult. The key is to make walking less taxing. First, start by finding an optimal time to walk. Summer evenings are ideal. Start by wearing comfortable and weather-appropriate clothing. Invite friends, family or your pet to help make the walk feel less of a chore. Lastly, find a suitable route to walk. Amman is notorious for its steep roadways which can make evening walks a hassle. Planning out a route that has as few inclines as possible will help you keep a steady pace without overexerting yourself. Alternatively, mall walking is a viable option for those who live in areas that are difficult to walk in and prefer air conditioning. City Mall has posters indicating the distance of one lap around the mall. Completing 13 laps on the long track or 19 laps on the short track within 30 minutes is enough.
Poster in City Mall detailing the distance of laps around the floor. (Photo: Rifaat Al-Nasser/Jordan News)
Read more Lifestyle
