• Sami Bakaitis

Why You Should Walk Outside, Every Day

Hello again! This week I wanted to talk about how amazing it is to walk and why you should also do it every day. Okay, maybe not every day, but after reading this blog I bet you will :)


Many of us know how easy it is to be swallowed up by the tempting world of social media.

We sometimes forget how beautiful nature can be and how fresh the air really is early in the morning.


But, it's so easy to experience nature and escape the world of social media.


Quite bluntly put, all you have to do is just get up and walk outside. It doesn't matter if it's raining or windy.


All that matters is that you start.

By walking you can get many health benefits: whether you are 22 or 82, anyone can benefit. Below is a short list showing how amazing it is to incorporate walking into your daily routine!


(All information provided by Healthline.com, a reputable website that uses real scientific evidence in their articles)

 

The Benefits


1. You can live longer. No, literally, you could actually extend your lifespan by walking daily.


Crazy right?! Well, I'm guessing you want some facts, so here they are.


An interesting study found that walking at a fast pace can reduce the risk of death by 24%!


And by death, they mean problems that directly link to it such as heart problems or cancer.


So, if you find yourself overtaking people on the road, do it, you will literally live longer by outpacing slow-walkers!


However, if you are one of the slowpokes out there and prefer walking at a slow or 'average' pace then you can still reduce the risk of death by 20%


https://bjsm.bmj.com/content/52/12/761 - The study if you wanted to read it... we both know you won't, but if you have the time, why not?

 

2. More likely to stop you from catching the flu!


Amazingly, walking more boosts your immune function which means you reduce the chances of catching a cold.


The study here was that 1,002 adults were studied while they went out for a walk during the cold season. What they surprisingly found was that the adults who walked outside daily had 43% fewer sick days compared to the people who did not go outside.


Throw on that coat or hoodie and brave the cold outside! Your immune system will thank you for it.


Also, the study said that when the adults who walked every day did catch a cold, their symptoms were actually lessened!


https://bjsm.bmj.com/content/early/2010/09/30/bjsm.2010.077875?sid=fe62a8c5-430b-4506-b854-20b62e8a5e9e - The study :)

 

3. Lose calories and tone them legs!


You may already know this but any physical activity can burn some calories, the great news is that walking counts!


You can basically lose weight by just walking every day!

The more intense the walk, the more calories you burn. If you want to change up the walk a bit, try walking fast or go up steeper hills!

Furthermore, you can build some leg muscle while walking, so if you feel like sculpting those legs of yours, go for a walk! Also, walking can help protect the joints, such as your knees and hips! This is due to the exercise helping lubricate and strengthen those joints!

If you are afraid of developing arthritis due to lack of physical activity then don't worry, walking briskly for 5 to 6 miles a week could prevent arthritis!

 

4. Clear your head and feel great!


If you feel sick of drinking coffee every day (I know, probably no one), then walking could be a more effective way of gaining energy.


This is because while you walk, you increase your levels of hormones that elevate your energy. All thanks to the increased oxygen flow occurring in your body while you go for that morning walk!

(https://www.sciencedirect.com/science/article/abs/pii/S0031938416310666)

In light of Movember, it would be wrong to not talk about the mental health benefits that can occur when walking daily.


A widely cited study shows that exercise such as walking can reduce anxiety, depression, and other negative moods.


It can also boost self-esteem and reduce symptoms of social withdrawal, which I found to be very helpful personally.


However, to attain these benefits you should aim for 30 minutes of brisk walking for at least three days a week.


Or, you could break it down into smaller chunks if 30 minutes is still too daunting for you. I know it is for me sometimes.


Walking also clears your head and allows you to think more creatively. Multiple studies show that walking outdoors can allow an easier flow of ideas, resulting in more creative and thoughtful solutions!

 

How to walk for beginners... Put as simply as possible :)


Step 1- Put shoes and suitable clothing on


Step 2- Go outside and follow a scenic or comfortable route


Step 3- Finish walk and come back home energized and motivated

 

REMEMBER

If walking alone please try to stay on designated paths or well-lit areas
Wear comfortable shoes to avoid blisters and ankle pain
DRINK A LOT OF WATER and then some more, just to be on the safe side :)
 

Conclusion


By walking daily you can reach your personal goal of staying more fit. And as a result of walking more you can enjoy a boatload of health benefits!


What you have read in terms of benefits is just the tip of the iceberg, there are so many more but it would take hours to list them all!


However, here is a roundup of what we talked about:

1. You can live longer
2. Less chance of catching a flu
3. Lose calories and strengthen your joints
4. Increased feeling of positivity and creativity

I just wanted to say a quick thank you to everyone who has been reading my blogs so far. I really appreciate every like and minute you give as it shows me that you are enjoying what I am putting out.


I try my best to use the most reputable sources while still showing them to you in a clear way. I hope these blogs are as helpful to you as they are to me :)


Thank you for reading and I hope you have a productive week!

The Productive Pilgrim

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