Walking is one of the simplest and most accessible forms of exercise, yet it offers profound health benefits. As we age, incorporating regular walks into our routine becomes more important than ever. In this blog we delve into how walking can enhance health addressing hypertension, joint and skeletal health, cardiovascular fitness, and more as well as covering the importance of optimal nutrition, supplementation, and hydration to maximise these benefits.
Walking and Ageing: A Vital Connection
Ageing can naturally bring changes to our bodies, which can result in decreased mobility, muscle mass, and flexibility. Walking is a low-impact exercise that can help mitigate these effects. Regular walking improves balance and coordination, reducing the risk of falls—a significant concern for older adults. This gentle exercise stimulates muscle activity, enhancing overall stability and strength.
Additionally, walking boosts mental health, helping to ward off feelings of anxiety and depression. It’s known that walking stimulates the release of endorphins, the body's natural mood lifters, and provides a sense of accomplishment and purpose. Social walking groups can also offer companionship and reduce feelings of isolation, further contributing to emotional wellbeing.
Combatting Hypertension with Regular Walks
Hypertension, or high blood pressure, is a prevalent condition that increases the risk of heart disease and stroke. Walking regularly has been shown to lower blood pressure by improving heart function and promoting healthy blood flow. Studies indicate that even moderate-intensity walking, such as brisk walking for 30 minutes a day, can significantly reduce blood pressure levels.
This improvement occurs because walking helps to dilate blood vessels, improving circulation and reducing the workload on the heart. Over time, regular walking can lead to a healthier heart and a reduced need for medication. Incorporating intervals of brisk walking into your routine can further enhance these benefits, making your heart stronger and more efficient.
Benefits for Joints and the Skeletal System
Walking helps lubricate your joints by stimulating the production of synovial fluid, which reduces friction and promotes smoother movement. In addition, strengthening the muscles around the joints provides better support and may help to reduce pain.
Furthermore, walking promotes bone health by stimulating bone density, which is essential for preventing osteoporosis. Weight-bearing exercises like walking encourage bone formation and slow the rate of bone loss. This is particularly important for postmenopausal women, who are at a higher risk for osteoporosis. Regular walking can help maintain bone strength and reduce the risk of fractures and other injuries.
Cardiovascular Health: Strengthening the Heart
Cardiovascular diseases are a leading cause of death globally, but walking can help keep your heart in good shape. This simple activity increases heart rate, improves circulation, and enhances overall cardiovascular fitness.
Walking also helps manage weight, another critical factor in heart health . Maintaining a healthy weight reduces the strain on your heart and lowers the risk of developing conditions like type 2 diabetes, which can complicate heart health. Additionally, walking can improve blood vessel health, reducing stiffness and promoting better blood flow, which further supports cardiovascular function.
Supporting Lymph Flow and Immune Function
Walking also plays a crucial role in supporting the lymphatic system, which is vital for immune function. As the lymphatic system doesn’t have a pump like the cardiovascular system does, it relies on muscle movement to circulate the lymph fluid throughout the body. Walking stimulates this process, helping to remove toxins and waste products and supporting a healthy immune response.
A well-functioning lymphatic system is essential for fighting off infections and diseases. By encouraging lymph flow, walking aids in the removal of metabolic waste, reduces inflammation, and enhances overall immune health. This is particularly important for older adults, whose immune systems may become less efficient with age.
The Role of Nutrition and Supplementation
While walking is immensely beneficial, combining it with optimal nutrition and supplementation can further enhance its effects. A diet rich in fruits, vegetables, quality proteins, good fats and whole grains provides the necessary nutrients for muscle repair and energy. Considered nutrition and supplementation supports overall health and ensures that the body has the resources it needs to function optimally.
Key nutrients to consider:
Omega-3 Fatty Acids help support heart health and reduce inflammation in the joints. Omega-3s are found in oily fish such as salmon, sardines and mackerel which can help reduce joint stiffness and improve cardiovascular function.
Glucosamine, MSM, Collagen and Hyaluronic Acid
Joint Complex provides comprehensive support addressing inflammation, cartilage repair and mobility through a balanced blend of glucosamine, MSM, collagen and hyaluronic Acid in addition to the vital cofactors such as copper, manganese, vitamins C and D as well as vitamin K. Each of these nutrients plays an individual role in the formation and maintenance of normal connective tissues, maintenance of normal bones, contributes to normal collagen formation for the normal function of cartilage as well as, contributing to the maintenance of normal muscle function.
Calcium, Vitamin D and K2
Essential for bone health, helping to support bone density and reduce the risk of fractures. Calcium supports bone structure, while Vitamin D and K2 improves calcium absorption and bone mineralisation.
Magnesium
Aids in muscle function and reduces cramps, which can be particularly beneficial for walkers.
Hydration: An Often Overlooked Component
Staying hydrated is essential, especially when engaging in regular walking. Proper hydration helps maintain energy levels, supports joint lubrication, and aids in temperature regulation. Aim to drink water before, during, and after your walks to keep your body functioning optimally.
Dehydration can lead to fatigue, muscle cramps, and dizziness, all of which can hinder your walking routine. Drinking sufficient water ensures that your body can efficiently transport nutrients and oxygen to your muscles, aiding in recovery and performance. Consider carrying a water bottle during your walks, especially on warmer days or longer routes.
We love incorporating Revive Active into our walking routine for it’s energy boosting and heart healthy nutrients.
Walking is a powerful tool for maintaining and improving health as we age. Its benefits for managing hypertension, supporting joint and bone health, enhancing cardiovascular function, and aiding the lymphatic system are profound. Coupled with good nutrition, appropriate supplements, and adequate hydration, walking can be a cornerstone of a healthy lifestyle. So, lace up your walking shoes and take that first step towards better health—your body will thank you.
