Everyone knows your body needs certain nutrients in order to thrive–but does it need certain exercises as well? That’s what one researcher is alleging in a new book, set to be released later this month.
“Walking is a superfood,” says Katy Bowman, who recently authored the book Move Your DNA: Restore Your Health Through Natural Movement. “It’s the defining movement of a human. It’s a lot easier to get movement that it is to go exercise.”
Already world renown for her work educating the general public about using fitness to improve metabolic health, Bowman alleges the best fitness “superfood” for humans is walking–a movement that is not only easy to do, but associated with innumerable health benefits.
And the more you do of it, the better.
“Actively sedentary is a new category of people who are fit for one hour but sitting around the rest of the day,” says Bowman. “You can’t offset 10 hours of stillness with one hour of exercise.”
So what are the proven benefits of walking?
- It keeps you mobile–even after you become a senior. A June 2014 study published in the Journal of the American Medical Association found that seniors who walked more often were less likely to become physically handicapped as they got older. Doing so also allowed them to become more independent, which had a profound impact on their social, mental, and physical health.
- It reduces the risk of type 2 diabetes. Research shows that people who stay physically active by walking often, as Bowman suggests, are significantly less likely to develop 2 type diabetes. Some researchers believe it also helps regulate blood glucose, something that is harder to control with type 2 diabetes.
- It’s great for the heart. Walking improves many health conditions associated with the heart, such as cardiovascular disease, stroke, and even high blood pressure. It also helps control other factors that can lead to heart problems, such as high “bad” cholesterol and excessive body fat.
- It’s great for your mood. Not only is it a great stress booster, recent research shows those who walk regularly sleep better, are less likely to develop depression, and may actually suffer less from anxiety. It also improves your cognitive performance as well–keeping your brain sharp as well.
So What Does Bowman Recommend?
So the evidence is clear–walk more often and you’ll feel better inside and out. But how much should you walk?
Bowman recommends walking three miles per hour to start, eventually working up to 10,000 steps per day.
“There’s this “Biggest Loser” idea out there that if you’re not throwing up and crying you’re not getting fit,” says Bowman. “Three miles (5 kilometers) per hour is a good beginning, gradually working to 4 miles per hour.”
Readers: How often do you walk?
Sources:
Benefits of Walking – c3Health.org
Study: Walking May Slow Down the Process of Aging – JAMANetwork.com
Walking is a Fitness Superfood, Say Experts – Yahoo.com
About The Author: Zero to Hero Fitness
Our mission at Zero to Hero Fitness is to help you to finally lose the weight and keep it off, strengthen your body and mind, and experience naturally high levels of energy throughout the day. We believe everyone, regardless of your past or current struggles with your health or fitness, can greatly improve on your existing condition and live life in your best body possible.