THE POWER OF WALKING:

Walk for your Life!

They usually say,” Run for your life!”, but running could be strenuous and will inevitably cause injuries. I would rather take Hippocrates’ advice (the Father of Medicine, 400 BC), “Walking is man’s best medicine”. I will also follow the Biblical Prophets’ routine of walking everywhere, from Moses to Jesus. Moses walked from Egypt to Israel. Jesus walked from Israel to Lebanon. Besides, Johnny Walker hasn’t stopped walking since his introduction in 1820!

Since motorized vehicles were invented about a century ago, our physical health has been on a consistent decline. Before that, those who maintained horses, donkeys, oxen, and mules used them only for long distances, to transport merchandise or personal belongings. Our direct ancestors moved everywhere on foot, although they also worked and tilled their lands. Their bodies were in constant movement and consequently in excellent health. Why, their hearing and eyesight remained good throughout their lives, they had excellent memories, and they maintained mental alertness until old age. I’ve had the privilege of meeting many such relatives in my youth.

Even the Industrial Revolution provided regular physical movement on factory floors. But as we evolved into the Information Age, our bodies became stagnant sitting behind desks most of the day. Stress, mental fatigue, and isolated lifestyles have given rise to a new spectrum of mental and physical disorders.

We got to our present state because we no longer listen nor respond to the silent signals of our bodies. Back in the 1980s, a new disorder was coined CFS (chronic fatigue syndrome). Forty years later, it is further compounded with anxiety and depression, leading to the lack of social contact and ending with rampant loneliness and suicides. Our biorhythms (Circadian Cycles, a 24-hour internal clock) are so out of sync, that we now suffer from compounded emotional problems and sleep deprivation (circa 2023). We are spiraling downwards into an abyss, as science is proving that our brain’s hippocampus is shrinking, the neurons in our brains are firing less, and we are cautioned that as they dim, they may eventually ‘crash’. Therefore, physical activity is indispensable to our general well-being.

If you are not there yet, take the decision to start today, by leisurely walking to save your life. Remember this: you do not stop walking because you grow old. You rather grow old because you stop walking.

Prevention is far better than cure, and in this day and age at a zero investment in physical activity, you can credit your health account with a zero debit on medical bills. There are countless testimonies of those who started walking as late as their 50s and 60s. They have succeeded in reversing all the effects of aging, encouraging us that it is never too late. You eventually lose what you do not use, so take the bull by the horns and turn your health around! After all, a healthy mind is in a healthy body, (coined by the famous Roman poet Juvenal).

STATISTICS:

I refer to the renowned PNAS, which has a competitive impact factor and a 19% acceptance rate for its direct submission of papers on health matters. It is globally recognized as one of the most prestigious and highly cited multidisciplinary research journals. They clearly confirm that anyone can control, and in certain cases reverse, 26 chronic diseases by walking an average of 150 minutes/week at 20–30 minutes/day over 5 working days. A good walking pace is 15 minutes/mile or 4 miles/hour (9 minutes/km, or 6.4 km/hour). If you miss a day, I would suggest that you recover it over the weekend through a more leisurely walk, say in a shopping mall. This recommendation is an average and does not mean you cannot achieve more by starting with less.

In November 2015, the US Surgeon General recommended a 150-minute weekly walk for all Americans. It mitigates the risk of 41 different diseases. A daily walk boosts your immune system for as long as 24 hours and reduces your risk of dementia by 30%.

In Great Britain, 1 out of 6 adults and 1 out of 5 children below 18 years of age are diagnosed with Clinical Depression. They cost the NHS over 235 million Pounds per annum. In a recent test of 35,000 people, 50% were provided with anti-depressant medication and the other 50% with a placebo accompanied by a daily walking routine. Guess who recovered without any adverse effects? The latter, of course!

Walking is a physical activity that offers the lowest risk and the highest benefits. It is an aerobic and gentle sport that:

- Controls and progressively reduces weight. Every mile burns an average of 100 calories.

- Improves balance and coordination, particularly for the elderly.

- Reverses aging by boosting the metabolism and auto-immune system.

- Tones up the muscles and reinforces the bones, improving mobility and a wide range of motions, reversing neck, back, and hip pains.

- Increases endorphins (hormones) to relieve pains and reduce stress.

- Increases endurance and stamina through gentle breathing and a regular heartbeat.

- Improves the cardiovascular system while reducing HBP.

- Increases the blood flow through every part of the body and particularly to the brain, improving memory, cognition, and creativity.

- Reduces the chances of dementia, Alzheimer, and Parkinson's.

- Stimulates the neural connections in the hippocampus by firing up more neurons.

- Improves sleep and regulates the Circadian Rhythm, and the production of melatonin.

- Reduces and reverses the symptoms of MS, cystic fibrosis, types 1 & 2 Diabetes, and obesity.

- Controls degeneration from cancerous tumors and treatment side effects.

- Eliminates inflammation in the blood leading to infections and diseases, and eliminates inflammations in the brain that lead to ruminations, depression, and schizophrenia.

- Reduces your carbon footprint. Every gallon of gasoline saved represents 22 lbs of CO2. For the recommendation of 10 miles (16 km)/week, you eliminate 500 lbs (227 kgs) of CO2 emissions/year.

START WITH THESE STEPS:

- Immediately contemplate anywhere you can go today that is not far, and makes for a pleasant brisk walk.

- Since a journey starts with a few steps, start today with your first casual walk. Think about how you feel before and compare it with how you feel after your walk.

- If it felt refreshing and invigorating, add another location to your program tomorrow. Time yourself and your distance through any mobile app that measures your steps. Do not worry about speed, it develops over time.

- Set yourself targets. I make it a point to exceed my driving commute mileage by a ratio of 1.5 every month!

- After a few days, compare your distance and duration. Without adding to your distance, attempt at reducing the time through a brisker walk, and ensure you do not get tired. Our average walking speed is 3 miles (4.8 km)/hour.

- From there on, you are on your own, provided you integrate your walk into your daily routine.

RETAIN THESE TIPS BEFORE EACH WALK:

- DISENGAGE your mind from everything by leaving your smartphone behind. It allows for creative thinking. The mind functions like a muscle that atrophies and degenerates if not allowed to rest, breathe, repair, and regenerate in its cellular structure — in addition to a healthy sleep pattern.

- HYDRATE yourself well with fresh water and avoid carrying a bottle with you.

- VITAMIN C is a healing supplement and reduces pain and inflammation in high doses. I take around 2,000mg. If you have a delicate stomach, you may go for half of that.

- DO YOU have a pet or a friend? Take them along with you. Make it fresh and fun.

WHILE WALKING:

- By keeping your head up and your chin parallel to the road, be alert to avoid reckless drivers.

- Move against traffic, or preferably, use side roads or footpaths.

- Avoid using a headset, they obstruct/distract from danger signals.

- Walk with purpose and steadily in case any rogue is observing.

RETRO-WALKING:

That is walking backward. Add color and spice to your walking, but do so in a safe environment, like a park or elsewhere. By walking a little more backward every day, you:

- Burn 30% more calories.

- Improve your balance, coordination, and concentration.

- Reinforce your muscles and joints as you work them more and in isolation through conscientious coordination.

- Enhancing orthopedic therapy by reversing your walking motion, and placing your heel to the ground before your toes.

- Mindful improvement of your cardiovascular system as you increase your distance and your pace.

AFTER EACH WALK:

- Rehydrate yourself well with fresh water again.

- Continue your chores in constant movement wherever you arrive, as your body cools down slowly.

- Should you sit down, raise your legs a little above hip level for healthy blood circulation.

“Let thy food be thy medicine” — Hippocrates. Be selective about what you eat, the quality of your food drives down the volume of food you eat, and provides stability. It is the essential ingredient in a daily exercise routine for maximum results. Determine who you are by what you eat.

I have resorted to Evolutionary Nutrition based on an Ancestral Diet (cultural and wholesome ingredients), cutting down on Salt and Sugar. In my first 6 months, I started at 105kgs and within 6 months I went down to 84kgs. I lost 21kgs (46lbs). I ate everything in moderation. But I stopped deliveries or takeaways because they are loaded with enticing sauces that conceal the heavy-handed salt. MSG and sugar, and artificial sweeteners.

Today, if any food is loaded with synthetic or exaggerated ingredients, my taste buds detect them instantly, and I immediately switch to a healthier option or stop eating. My body has restored its wholesome well-being.

We have but only one LIVER. It is pivotal in cleaning our blood. The Chinese consider it more important than the heart. TCM is over 5 thousand years old. They should know what they are talking about. Therefore, feed it with a lot of greens.

Being SEDANTARY is easy, it rapidly turns into a demotivational habit, and a detrimental one at that, making it very difficult to get out of it. My advice is never to stay still, even when in the comfort of your own home.

I have written several articles on food, nutrition, diet, recipes, health, and wellness. I have a passion to learn, research, and share my knowledge.

Sammy RNAJ — sammy.rnaj.writer@gmail.com