Get a ‘high’ on Walking
by Ngozi Osuagwu, MD | September 15th, 2019
Every time I finish the New Albany Walking Classic, I am on a high, ready to sign up for my next race. My friend was also on a high, she had done her best time. The high is real. Walking encourages your brain to release endorphins – a neurochemical that boosts your mental health, decreases your sensitivity to stress and pain, and can even make you feel euphoric.
Over 2000 years ago, ‘the Father if Western Medicine’, Hippocrates stated that “walking is man’s best medicine” and that is still true today. In a study sited on the American Heart Association website, walking briskly can lower your risk of high blood pressure, high cholesterol and diabetes as much as running. Walking does not affect your joints like running.
According to the American Heart Association a regular walking program can:
- Keep you fit
- Improve your cholesterol profile
- Lower blood pressure
- Increase your energy and stamina
- Prevent weight gain
Walking is an aerobic exercise because it gets your heart rate up, but it is also a weight bearing exercise. While walking you carry your weight which can help with muscle and bone strength decreasing your risk of osteoporosis. You can walk alone to help relieve stress and that is good for mental health. You can choose to walk with friends which can be a bonding experience. You may choose to walk with your spouse – a way to exercise together. It can be a family event when you include the children.
Some tips to get started:
Invest in a good walking shoe. Walking shoes are running shoes and it would be best to go to a specialty store that will spend time looking at your feet to get the best shoe for you. When it comes to walking shoes, we want function first and style next. You might want a Nike, but Brooks might be better for you. A walking shoe is an investment of about $ 75 – $160 but it will be worth the price because you will have fewer problems with your feet.
Safety is important . If you do not have a safe trail in your neighborhood, you might choose to walk on a school track. You might choose to walk in the mall. There might be opportunities at your work campus.
Avoid walking in the dark –If you have no choice, carry a flashlight and wear light colors so that people will see you.
Keep yourself well hydrated with water.
Start slowly. If you want to walk the 10ks or the half/full marathons, you must train for the races. Put ‘walking clubs in your area’ in your search engine to see if you can join a club that can help you prepare.
The great thing about walking, you can do it any age and for a lifetime. I hope that you will get to enjoy walking to the point you get a high.
For more information on walking, check out Walking 101 at the American Heart Association website.
