Statistics prove and physicians agree that walking 30 minutes a day improves a person’s health in more than the usually announced ways. I don’t know about 30 minutes a day, but adding a trip to and from church two-thirds of a mile away four times a week, is definitely a distinct health benefit.
The tips I learned are well worth repeating.
Living in a garage apartment directly across from the church made it easy for me to get up at 6:30 and be at 7 a.m. mass weekdays in plenty of time. In fact, it was so easy, it would make me feel guilty if I missed my four times a week visit across the street.
When I was forced to move before spring began, I knew I wanted to stay in the same area, certainly within walking distance of places I had been visiting, and realizing it would take some hunting but would be possible to find an apartment that met all my needs. So when a friend saw a For Rent sign on an apartment five or six blocks from church, I quickly went to visit, loved it, and made all the arrangements to move in in April, or as soon thereafter as it was available.
The eight minute walk from my new residence to church came as a bonus I had not expected. (Actually five minutes, if I am running late.)
Checking with my physician, I learned that walking is considered a low-impact form of cardiovascular exercise, a great way to continue excellent health after a stroke, and what’s more, also gives mental and emotional health benefits.
All that I learned on my own as well, and since walking is probably the easiest exercise to do, it was easy to do it consistently. Hence the value of going to mass four times a week at St. Agnes. I quickly got in the habit of that morning walk to and from church; the consistency of that has already resulted in lower blood pressure, loss of weight, and yes, I believe, a better outlook at the start of day.
My doctor agreed. Making walking a part of a daily routine, and sticking with it, are the first steps to better health.
One of the benefits of walking is an appreciation of the neighborhood; it’s a chance to say Good Morning to people passing, and a chance to pet dogs on leash who are also out for their morning walk. It is a distinct pleasure to carry a few dog biscuits with me so I can give, with their owner’s permission, a morning treat to the passing canines. And it wasn’t
long before they started recognizing me and coming eagerly toward me for a pet and a biscuit. That’s a great way to start a day.
They estimate walking 30 minutes each day can actually lower the risk of heart disease, reducing the risk of stroke by a 35 percent. Nor does that 30 minutes all have to be at one time. There are numerous ways to make it a part of your schedule.
A few easy tips to increase more walking without realizing it:
Have to go to the store? Take the parking place further away from the market. It’s only a short walk across the parking lot, but it all counts and only takes a few minutes longer. Walk up and down the aisles in the food market, even though you don’t need something in a particular aisle. You might see something new you’d like to try, but you’re getting more
walking activity in nonetheless.
Vacuuming the house? Make a game of it instead of work. Use a bit more energy in pushing that vacuum around, and congratulate yourself for being able to do two things at one…exercise and house clean. Bet your cholesterol level and heart will both profit from it.
Talking on the telephone? Get up from that cozy chair and walk around. Do the same thing during that ad on television you hate to watch anyway. Quit carrying a lazy man’s load Making two trips doubles the number of steps you take in a day. Visiting friends in an apartment complex? Take the steps instead of the elevator. Friends on the 5th floor or above? Take the steps one or two floors, and pick up the elevator for the rest. Have visiting grandchildren? Go out and play with them. Push them on the swing, walk around the bleachers if you’re there for a Pop Warner or Little League game.
These are all small ways, each is effective on its own, adding a few makes it even more effective, and it all adds up to a healthier, happier life.
There’s a lot of research that shows walking reduces stress, but that’s proven through simple things like petting a dog, admiring flowers in a yard, noticing the squirrels skittering along the power lines and listening to the birds. It all releases endorphins that feel-good chemical that makes you want to laugh and feel better. They say it also increases pain
tolerance, and gives a mild runner’s high.
There are other studies that show walking also aids in fighting some types of diabetes. Those who walk regularly had shown a third lower percentage of developing type 2 diabetes, since walking helps control low blood sugar. Walking more, or walking more briskly offers even more benefits.
Then there are the walking benefits that boost the body’s immune function, meaning you’re more apt to fight bugs and diseases that are in the air. Then of course with breathing a bit heavier for a few minutes on a regular basis helps flush some of that bacteria out of lungs and airspace, eliminating changes of getting colds or flu viruses.
