Comprehensive Cancer Centers recommends starting up a walking program to work through cancer treatment, or to reduce health risks while leading an active lifestyle.
With Summer finally winding down and the reemergence of outdoor fun, the team at Comprehensive Cancer Centers is ready to head outside! We invite everyone who’s able to join us in the easy-to-start, but incredibly powerful activity that provides numerous health benefits for the entire body: walking.
Going for regular walks may seem like something that’s not going to yield many results. After all, you’re not lifting heavy weights, throwing tractor tires around, or running up hills while wearing weighted vests. These activities may seem like the most rigorous and impactful workouts to maximize health benefits, but walking regularly offers numerous health benefits, many of them superior to activities that seem much more difficult. Here are some of the key health benefits of incorporating regular walking into your routine for your body and your mind:
- Improved Cardiovascular Health: Walking is a cardiovascular exercise that helps strengthen the heart and improve circulation. It can lower the risk of heart disease, reduce blood pressure, and improve overall heart health.
- Weight Management: Regular walking can help with weight management by burning calories and boosting metabolism. It can be an effective component of a weight loss or maintenance plan.
- Enhanced Muscle Tone: Walking engages various muscle groups, including those in the legs, buttocks, and core. Over time, this can lead to improved muscle tone and strength.
- Joint Health: Walking is a low-impact exercise that is easy on the joints, making it suitable for people of all ages and fitness levels. It can help maintain joint flexibility and reduce the risk of joint-related conditions.
- Bone Health: Weight-bearing activities like walking can strengthen bones and reduce the risk of osteoporosis and fractures.
- Improved Balance and Coordination: Regular walking can enhance balance and coordination, reducing the risk of falls, especially in older adults.
- Stress Reduction: Walking can be a natural stress reliever. It promotes the release of endorphins, which are known as “feel-good” hormones, helping to reduce stress and improve mood.
- Better Mental Health: Regular walking is associated with improved mental well-being. It can reduce symptoms of depression and anxiety, boost self-esteem, and increase overall mental clarity.
- Enhanced Respiratory Health: Walking at a brisk pace can help improve lung capacity and increase oxygen intake, benefiting respiratory health.
- Improved Digestion: Walking after a meal can aid in digestion by promoting the movement of food through the digestive tract.
- Better Sleep: Regular physical activity, including walking, can contribute to better sleep quality and help with insomnia.
- Longevity: Studies have shown that regular walking is associated with increased longevity and a reduced risk of chronic diseases.
- Social Interaction: Walking can be a social activity when done with friends, family, or in a group. Socializing during walks can improve mental and emotional well-being.
- Increased Energy Levels: Regular walking can boost energy levels and reduce feelings of fatigue, making you feel more alert and active.
- Easier Weight Maintenance: Even after achieving weight loss goals, regular walking can help in maintaining a healthy weight over the long term.
While that list contains more than enough reasons to put on your shoes and head outside, there are many other benefits, including those shared by the Arthritis Foundation. Studies found that women ages 50 to 75 who took one-hour morning walks were more likely to relieve insomnia than women who didn’t walk. Beth Israel Deaconess Medical Center reported walking at a brisk pace for 30-60 minutes five days per week has been found to cut men’s risk of heart disease by as much as 40 percent.
To reap these health benefits, aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, per week, as recommended by health guidelines. You can break this down into shorter sessions throughout the week to make it more manageable.
How Do I Get Started Walking Regularly?
Starting a walking routine is a great way to incorporate more physical activity into your daily life and improve your health. Here are some steps to help you get started:
- Set Clear Goals: Determine your goals for walking, as having clear objectives can help motivate you. This can start with starting with one or two days per week, and building up to more, or you can start with more days, but a shorter duration than builds up to longer intervals. Setting and hitting marks is a helpful way to build habits.
- Consult Your Healthcare Provider: If you are under the care of a Comprehensive Cancer Physician, be sure to speak with them before getting started. If have concerns about your fitness level, it’s advisable to consult your primary physician before starting a new exercise routine, including walking.
- Choose the Right Shoes: Invest in a comfortable pair of walking shoes with good arch support and cushioning. Proper footwear can prevent discomfort and injury. Look at them as an early reward for getting started and look forward to wearing them out so you can find new ones later.
- Start Slowly: If you’re new to exercise or haven’t been active for a while, start with shorter walks at a comfortable pace. Gradually increase the duration and intensity as your fitness improves.
- Warm Up: Begin each walking session with a brief warm-up to prepare your muscles. A few minutes of light stretching or a slow-paced walk can help.
- Find a Suitable Route: Choose a walking route that suits your fitness level and preferences. It could be around your neighborhood, a local park, or a scenic trail. Variety can keep your walks interesting.
- Set a Schedule: Establish a regular schedule for your walks. Consistency is key to building a habit. Decide on the best time of day that fits your routine.
- Track Your Progress: Consider using a fitness app or a pedometer to track your steps and monitor your progress. Many smartphones have built-in step-tracking apps.
- Stay Hydrated: Bring a water bottle with you, especially on longer walks, to stay hydrated. Even during the cooler months in Las Vegas, you can quickly become dehydrated.
- Stay Safe: Be aware of your surroundings and follow safety guidelines, especially when walking in unfamiliar areas. Use crosswalks, sidewalks, and well-lit paths.
- Celebrate Your Achievements: Acknowledge and celebrate your milestones, whether it’s reaching a certain distance, walking consistently for a month, or achieving a fitness goal.
Remember that consistency is key to seeing the benefits of a walking routine. Over time, you’ll likely notice improvements in your fitness, energy levels, and overall well-being. Enjoy the journey and make walking a sustainable part of your healthy lifestyle.
Comprehensive Cancer Centers Can Help
Physicians at Comprehensive Cancer Centers provide a variety of treatment options for patients with cancer, blood disorders, breast health conditions and pulmonary disease or sleep troubles. To schedule an appointment with the team at Comprehensive, please call 702-952-3350.
The content is this post is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of qualified health providers with questions you may have regarding medical conditions.
