We’ve all heard sitting is the new smoking, but now doctors are touting walking as an incredible immune boost and cure-all for many ailments. According to the former director of the Centers for Disease Control and Prevention, Dr. Thomas Frieden, walking is “the closest thing we have to a wonder drug.” But how can a small dose of daily exercise prevent some of America’s most deadly diseases?
Breakthroughs in science have found that obesity, one of the leading causes of heart disease and cancer in Americans, is a genetic predisposition. However, they also discovered that a brisk daily walk for about 30 minutes can cut the effects of obesity genes in half. Harvard scientists studied 12,000 people with predisposed obesity genes and found that a simple walk was enough to limit the impact of their genes.
A study from the American Cancer Society also found that walking, in particular, can reduce the risk of Breast Cancer in Americans. While physical activity can lower the risk of cancer, walking daily specifically lowered the risk for women by 14%. The study found daily walks are especially effective for women with predispositions to Breast Cancer, including those who are overweight or take supplemental hormones.
Though it may sound counter-intuitive, studies have also found significant connections between daily walks and a reduction in joint pain. Walking five to six miles a week can even prevent arthritis from forming in older adults. Light exercise causes joints to lubricate, and a pleasant stroll focuses on the knees and hips most commonly affected by arthritis.
Daily walks also help to boost the immune system. Exposure to the outdoors paired with movement does wonders for preventing sickness during cold and flu season. In a study of over 1,000 adults, scientists found that those who walked 20 minutes a day were less likely to take sick days, and when they did fall ill, their recovery time was shorter, and their symptoms were milder.
According to the American Psychological Association, a daily walk can also help prevent depression. The Association found that one in nine cases of depression could be prevented by just 150 minutes of physical activity a week. One in four young adults with depression also found their symptoms were reduced by 2.5 hours of walking a week. Even those who could only complete half of the recommended weekly exercise – 75 minutes – reported improved mental health.
Whether looking to prevent cancer, improve your immune system, or fight depression, a daily walk can work wonders – and your dog will love it.
