Regular exercise vital is for maintaining good health. I’ve seen this firsthand during my years as a practicing Physical Therapist. While there are many options for getting active, one of the easiest and most accessible is simply walking. This low-impact form of exercise offers a range of benefits for people of all ages and fitness levels. In this blog post, I’ll explore some of the surprising ways that walking can improve your health, from reducing your risk of chronic disease to boosting your mood and mental clarity.
Helps Maintain a Healthy Weight
Walking is a great way to burn calories and improve your body composition. According to the American Heart Association, a brisk walk at a moderate pace can burn up to 300 calories per hour. It can also help you build lean muscle, which increases your metabolism and makes it easier to maintain a healthy weight in the long run.
Reduces the Risk of Chronic Disease
Walking regularly can reduce your risk of developing chronic diseases like heart disease, type-2 diabetes, and certain types of cancer. For example, research has shown that just 30 minutes of walking per day can significantly decrease the risk of heart disease. Walking can also help manage blood sugar levels in people with diabetes, reducing their risk of complications.
Improves Mood and Mental Clarity
In addition to its physical benefits, walking can also have a positive impact on your mental health. Regular exercise has been linked to lower rates of depression, anxiety, and cognitive decline. Walking outdoors in particular can reduce stress and improve your mood by providing a change of scenery and exposure to natural light.
Lowers Inflammation and Improves Immune Function
Inflammation plays a role in many chronic diseases, from arthritis to Alzheimer’s. Walking has been shown to reduce inflammation in the body, potentially helping to prevent or manage these conditions. Walking can also boost immune function, helping your body to fight off infections and illnesses.
Improves Joint Health and Balance
Finally, walking is a low-impact exercise that can improve joint health and balance, particularly in older adults. It can help reduce the risk of falls and improve overall functional mobility. Walking also strengthens the muscles surrounding your joints, potentially reducing the risk of injury.
Walking is one of the easiest and most accessible forms of exercise. It offers a range of benefits for your health. From reducing the risk of chronic disease to improving mood and mental clarity, incorporating regular walks into your routine can help improve your overall well-being. So whether you’re taking a stroll around your neighborhood or hitting the trails, lace up your shoes and start reaping the benefits of walking today.
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Low Back Pain During Pregnancy
Prevelance:
It is estimated that approximately 50% of pregnant women will experience some kind of low back pain during their pregnancy, or during the postpartum period. Of those that experience low back pain, only about 50% of them will seek advice from a healthcare professional; with only 70% of those women actually receiving treatment.
Causes:
- Mechanical: Weight gain during pregnancy, increased abdominal size, shifting of the center of mass forward; all can increase the stress on the low back. When the abdominal muscles stretch to accommodate the growing uterus, muscle fatigue typically occurs which results in an increased load on the spine. Another common finding is weakness of their gluteus medius, or the outer glute/hip muscle.
- Hormonal: Relaxin is a hormone secreted during pregnancy, and it causes your ligaments to get lax, which in turn can cause your pelvis to become unstable. This includes not only the SIJ (sacroiliac joint), but the entire low back resulting in instability of the pelvis and poor alignment of the spine.
Symptoms:
Physical Therapist Expands Knowledge for Treatment of Dizziness
On January 25th, 2017 physical therapist Julie Dmochowski, PT, DPT of Onondaga Physical Therapy attended a full-day seminar in Syracuse, NY titled: The Hands-on Guide to Vestibular Rehabilitation: Clinical Decision Making to Treat Vertigo, Dizziness, and Balance Disorders. The course consisted of over 7 hours of content and hands-on application of skills in order to most effectively evaluate and manage the dizzy patient.
