In the UK and around the world, physical inactivity is a public health problem. Here in the UK, it is responsible for 1 in 6 deaths, equaling smoking. It’s has been found that 1/3 of men and 1/2 of women are not active enough for good health.
The Public Health Challenge
People who don’t achieve the recommended level of physical activity are at risk of developing serious illnesses such as diabetes, heart disease and cancer.
UK Activity Guidelines
The UK Chief Medical Officer recommends at least 150 minutes of moderate intensity activity, or 75 minutes vigorous activity, or a combination of both per week.
Walking: The Accessible Solution
Where and when? Start with a brisk walk near your home, It is one of the easiest and cheapest forms of exercise to improve your health. You might consider walking to work, parking a little further from the office to get your daily step count up. Or of course if you can, walking to The Osteopathy Centre, your local North London Osteopath for comprehensive care.
Comprehensive Health Benefits of Walking
Walking is for nearly everyone, we can all benefit from it, not only by reducing the risk of developing serious conditions but also in helping to manage those conditions if you do already have them. Research suggests that the risk of conditions such as Alzheimer’s, Colon Cancer, and Type 2 Diabetes, may all be helped by 40%, depression by 30% and coronary heart disease & breast cancer both by 20%.
Specific Health Improvements
Brisk walking improves the control of blood sugar levels in people with type 2 diabetes, it can help people in the rehabilitation of stroke and COPD patients. It can help prevent bone loss associated with aging. It can help counter the effects of rheumatoid arthritis and can be as effective as an anti-depressant for those who suffer with mild or moderate depression.
Beyond Physical Health
Of course the list doesn’t end there, walking is also beneficial for longevity, weight loss, muscle strength, improving sleep, supporting your joints, improving your breathing and energy levels and slowing down mental decline.
Making Walking a Lasting Habit
If advised to do so by a healthcare professional 1/4 of people have said that they would be more active. So as a healthcare professional, I am advising you to get your shoes on grab a bottle of water and start walking.
The thing that is harder than walking is the lack of willpower to change habits. Going for one walk might be nice but it wont make a lasting difference. Make walking a habit adding it in your daily routines. As mentioned above: You could walk to work or park a little further from the office to get your daily step count up. If you’re coming to The Osteopathy Centre and you are capable why not walk. You could walk regularly with a friend or family member or maybe join a local walking or rambling group. If appropriate, get yourself a dog they’ll insist that you get out for at least one walk a day. Woof!
Tips for Staying Motivated
Some people like to listen to music or a podcast whilst walking and others enjoy the sounds of their surroundings. I have personally found that a good audiobook has kept me out walking for longer than I had planned. More steps, better health benefits, a fabulous story and a really positive feeling at the end of the walk.
Leveraging Technology & Events
On the subject of technology, If you need some extra motivation there are may fitness tracker watches and also walking apps you can download to set goals, find nearby routes, count the number of steps taken and calories burnt.
There are also many charity walking events. Having to achieve a goal for someone else can be quite a motivator to get out training.
Your Next Step
Your next step is simply to take your next step.
Need Support? Contact Your North London Osteopath
If your back (or anything else) goes out more often than you do, The Osteopathy Centre, your trusted Osteopath in North London, is here to help. Call us or walk over to our practices in Whetstone N20 or Woodford E18 for expert care. Happy walking!