#FitnessFridayFact – The best exercise: DAILY WALKING
? #FitnessFridayFact
Many Khulafa of the Jamaat have encouraged members on numerous occasions to walk regularly. There is a whole lot of science agreeing to this guidance. Walking daily is the most underrated workout. If you add this exercise to your daily routine and make it a habit, you will experience a huge positive impact on your health. We are simply talking 7000 to 10000 steps!
The key benefits of actively walking daily at the recommended rate are listed below:
- REDUCED RISK OF MAJOR DISEASES – significantly reduced risk of heart disease, cancer, Alzheimer’s, diabetes type 2 – these are the biggest causes of death by disease
- WEIGHT CONTROL – you will burn calories and lose fat as a result but walking also counteracts the effects of weight-promoting genes. This will also help improve your digestive system function helping you absorb nutrients more effectively.
- IMPROVED BRAIN FUNCTION – mental decline which comes with age is slowed down and combining this with an increased blood flow to the brain caused by walking keeps you sharp. Your peripheral awareness develops more as you are constantly utilising your eye-to-foot coordination, sending sensory and motor signals from/to your brain.
- STRENGTHEN MUSCLES – this takes away pressure from your lower body joints and reduces pain especially for people suffering from arthritis. Due to this, leg muscles are strengthened which helps your calf and foot push blood back up to the heart and lungs.
The recommendation according to experts is to walk at least 7000 steps per day and others studies have confirmed major health benefits when walking 30 minutes per day. However, 10000 steps per day would easily cover all benefits and is usually used as the default on your pedometer app. You will find built-in apps in smartphones to count steps automatically in the background e.g. Google Fit for Android phones, Apple Health for iOS phones, etc. It is best to incorporate walking into your day by making it functional I.e. park your car far to walk more or use the stairs instead of a lift etc.
For more information or advice, please visit mka.uk/fit.
Dr. Sajeel Shah
Fitness & Wellbeing Team
SEJ Department • MKA UK
References:
- www.prevention.com/fitness/a20485587/benefits-from-walking-every-day
- www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking
- www.arthritis.org/health-wellness/healthy-living/physical-activity/walking/12-benefits-of-walking
- https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.3000511