6 Powerful Anti-Aging Benefits of Walking

Robert Sallis, M.D., a sports medicine doctor with Kaiser Permanente, states, walking is the most studied form of exercise. Multiple studies have proven that the benefits of walking improve our overall health, and increase our longevity and functional years.

We do it just about everyday of our lives, walking that is. The average moderately active person “takes around 7,500 step a day” or about 2.6 million steps a year. If you maintain that daily average and live until 80 years of age, you’ll have walked about 216,262,500 steps in your lifetime. I know personally, when I previously tracked my steps using a Fitbit watch (now an Apple watch), I passed the 20 million step mark after 7 years. Anyway, that is a great deal of walking. But have you ever wondered about the potential benefits from all of the walking that you’re doing?

For those that really love the activity, increasing your step count offers additional health benefits when it comes to walking. People that consistently walk at least 12,500 steps (6.5 miles) each day have better cardiometabolic profiles. A cardiometabolic profile or marker describes a person’s chances of having a cardiovascular event such as heart attack or stroke when one or more risk factors are present.

Here are just a few of the many benefits you receive from walking.

You Get a Boost of Energy

Walking is no exception, and the great news is you don’t have to walk for hours to experience all the benefits. Going for just a 20-minute walk for three days every week for six weeks can result in 20 percent more energy levels and less feelings of fatigue, according to research by the University of Georgia that was published in the journal Psychotherapy and Psychosomatics.

You’ll Lower Your Blood Sugar Levels

This particular walking benefit is a personal favorite of mine. It especially holds true if you head out for a walk right after eating a big meal (especially a high carb meal). According to a 2016 study of people who suffer from Type-2 diabetes, which was published in the journal Diabetologia, heading out for a 10-minute walk after eating a meal helped test subjects lower their blood sugar levels.

You’ll Deal Less with Anxiety & Depression

Health experts at The Mayo Clinic, report performing exercise like walking can potentially ease symptoms associated with depression and anxiety. The body releases endorphins during exercise which “enhance your sense of wellbeing.” Endorphins can also distract your mind “so you can get away from the cycle of negative thoughts.” Finally, they help you gain confidence “meeting exercise goals or challenges, even small ones, can boost your self-confidence.”

You’ll Burn More Calories and May Even Lose Weight

If you take a brisk 20-minute walk you’ll burn somewhere in the realm of 90 to 110 calories for your effort. For the record, a “brisk” walk is one that is fast enough that you can talk but you cannot sing. Studies also show that walking can be a terrific way to lose weight. The Journal of Exercise Nutrition & Biochemistry, found women who walked over the course of a 12-week study lost belly fat. Build up to walking 30-45 minutes a day is a great first step. There are many studies showing this is the sweet spot in terms of benefits. It can broken up, into two or three mini walks, throughout the day as well.

You’ll be Heart Healthy & Live Longer

The British Journal of Sports Medicine reported in a 2018, that brisk walking was directly linked with a lower risk of heart disease and death. Also, older people (above 60 years in age) who increased their walking pace, experienced a 53 percent lower risk of dying from heart disease. A second study published in 2015, this time in The American Journal of Clinical Nutrition found that a brisk 20-minute walk every day reduces your risk of death by upwards of 30 percent.

Another Benefit of Walking is Your Bones Will Get Stronger

According to the Arthritis Foundation, there are about 28 million people in the United States who suffer from osteoarthritis, and it’s a condition that women are more prone to than men.

According to the health experts at the UK’s Ashtead Hospital, taking daily walks is crucial for healthy and strong bones. “Bone is living tissue and becomes stronger with exercise,” they write. “Walking involves your feet and legs supporting your weight so that your bones have to work harder and this makes them stronger.”

Hopefully these tips were insightful and they will keep you motivated to continue with your daily walks. Remember, “physical inactivity is as harmful to your health as high blood pressure, high cholesterol, and smoking.” This according to Steven Blair, PhD, University of South Carolina, a leading exercise researcher.

Use Jefit to Record & Track Your Cardio & Strength Workouts

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

Amazing Health Benefits of Exercise During This Unprecedented Time

What can you do to keep you and your family safe during this extremely stressful time? We now know wearing a mask, hand washing and social distancing improves our chances of staying healthy. The health benefits of exercise coupled with the above advice may be just the answer. We have been looking to put a dent in this pandemic as a CV-19 resurgence is brewing. This might be just the one two punch needed to knock this pandemic out for good.

The following is a look at just a few of the many health benefits of exercise. Many of us are sadly experiencing more stress since March 11, 2020. The cumulative effect of all this stress is obviously not healthy for the body. A recent study showed younger people are not exercising at a rate as pre-pandemic. One group, however, that is not part of this inactive group, are individuals sixty-five and older. They are finding time to exercise in record number. How about the rest of us?

Take Advantage of the Many Health Benefits of Exercise


Exercise Improves Mood and Mental Health

During each exercise session, the body releases chemicals like endorphins and dopamine that improve our mood and make us feel more relaxed. Another chemical you may not have heard much about is brain-derived neurotrophic factor (BDNF). It may be the most important chemical released during exercise since it fosters long-term brain health. BDNF acts not only as a growth factor, it also promotes the formation of new connections between nerve cells. As a result, regular exercise helps you manage stress better and reduce your risk of depression.

“People suffering from depression are 2.5 times more likely to have experienced stressful life events. Exercise appears to help buffer these negative life events,” according to the authors of the book, Exercise for Mood and Anxiety.

Regular Exercise Will Improve Sleep

As I’m sure any physician or exercise expert will tell you, sleep is a critical component for mind and body restoration. With an inadequate amount of sleep, the body will eventually have issues with the recovery and building processes from that days workout. It has a lot to do with your central nervous system (CNS). When the body goes away from getting optimal amount of sleep – no matter what the reasons – the CNS does not get time to fully “recharge” or recover. Why is this even important? Because your CNS is responsible for reaction time and initiating muscle contractions and much more. As a result, the body becomes slower and will feel weaker in workouts.

Health Benefits of Exercise: Studies Demonstrate if You “Do It” You Live Longer

Author Dan Beuttner of the Blue Zones has spent most of his career studying populations that live longer. The different “blue zones” that he studies are areas from around the world where people were 3 times more likely to reach 100 years old who followed a series of strategies. Two of the more important were the types of food someone ate on a regular basis and daily activity.

Walking more is associated with longer life. Adults who walked 8,000 steps per day had a 51 percent lower risk of all-cause mortality, compared to those who walked 4,000 steps a day as reported by researchers in a JAMA study. Not into walking but you like to run? A study in the British Journal of Sports Medicine reported any amount of running, even once a week, was associated with a 27 percent lower risk of all-cause mortality.

Regular Strength Training Keeps You Healthy

One of the first things you think of when strength training comes to mind is muscle. When done correctly, strength training builds additional muscle mass. This in turn keeps someone healthier and more functional, especially as they age. The health benefits of exercise – especially strength training – include increased bone strength as well. Remember, that tendons connect muscle to bone. As we lift weights, the resistance creates a “pulling” effect on the tendon that consequently pulls on the bones making them stronger over time.

Data from a 2017 study looking at more than 28,000 women from the Women’s Health Study showed “a moderate amount (≈1–145 minutes/week) of strength training was associated with lower risk of all‐cause mortality compared with 0 minutes/week, independent of aerobic activity.” In a second systematic review study of 1430 studies, showed resistance training was associated with a 21 percent lower all-cause mortality and that number more than doubles when aerobic exercise is added. According to the authors, “resistance training is associated with lower mortality and appears to have an additive effect when combined with aerobic exercise.”

There probably has not been a more important time to either start or maintain your exercise routine. The benefit of reducing stress alone should be enough to make you exercise most days of the week. Try using the Jefit app to help make your life a bit easier as well. The award-winning app will help you plan, record and track your strength training sessions. Stay strong especially during these stressful times!