The Benefits of Walking

Benefits of walking

• Improves efficiency of your heart and lungs

• Burns body fat

• Raises your metabolism so you are burning calories faster, even while you rest

• Helps control your appetite

• Increases your energy

• Helps relieve stress

• Slows aging

• Lowers high blood pressure

• Helps control and prevent diabetes

• Reduces risk of some forms of cancer including colorectal, prostrate, and breast

• Promotes intestinal regularity

• Helps promote restful sleep

• Strengthens your bones and reduces bone density loss in older women

• Reduces stiffness in your joints due to inactivity or arthritis

• Relieves most cases of chronic backache

• Improves flexibility

• Improves posture

• Promotes healthier skin due to increased circulation

• Improves mental alertness and memory

• Spurs intellectual creativity and problem solving

• Elevates mood

• Helps prevent and/or reduce depression

• Improves your self-esteem

• Helps control addictions to nicotine, alcohol, caffeine, and other drugs

Walking is much preferable to running or jogging because it creates less stress on your joints, including hips, knees, and ankles. Remember to properly warm up

*Research has shown that the benefits of walking and moderate physical activity for at least 30 minutes a day can help you:

ü Reduce the risk of coronary heart disease

ü Improve blood pressure and blood sugar levels

ü Improve blood lipid profile

ü Maintain body weight and lower the risk of obesity

ü Enhance mental well being

ü Reduce the risk of osteoporosis

ü Reduce the risk of breast and colon cancer

ü Reduce the risk of non-insulin dependent (type 2) diabetes

The impact of walking on mental health:

·        reduce physical symptoms of anxiety associated with minor stress.

·        increase self‐reported energy levels when older adults set their own pace.

·        improve sleep quality.

·        elevate affective response (e.g. pleasure), resulting in increased psychological well‐being for individuals

·        with type 2 diabetes.

·        be associated with better cognitive performance at school.

·        improve the cognitive functioning of older adults (compared to stretching and toning).

·        improve cognitive performance and reduce cognitive decline among older people.

·        increase the size of the hippocampus and prefrontal cortex, potentially beneficial for memory.

ý In 2011, three review studies examining the recommended number of daily steps for adults, children and special populations, in order to determine ‘how many steps per day are enough?, The researchers also identified the minimum number of moderate to vigorous steps recommended for male and females at a variety of age thresholds. These findings are summarized in figure

Ref:

- Collaborating for Health

- Iowa State University of Science and Technology

- American Heart Association

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What is the cause of elbow pain ?

Pain in the left arm can be due to many causes, ranging from a pulled muscle to a massive heart attack. While it is not always possible to determine whether left arm pain is due to an insignificant cause or something potentially serious, several features can help distinguish the difference.

In another direction; some people experience pain in left arm and immediately think it might be related to a heart problem. Although that is one possibility, there are other factors that can cause arm pain, whether it is unilateral (affects only one arm) or bilateral (affects both arms).

Pain in left arm can also be an acute or a chronic condition. Sudden or short lasting arm pain is said to be acute while one that persists for over three months is considered to be chronic. In some cases, pain just comes and goes, while in some people, pain may become progressive and debilitating.

Pain in left arm may be experience by anyone, but it is more common among women who are about forty years old. It may be a mild and dull type of pain, but in others it could be a sharp, shooting pain that can be severe. The pain may affect any part of the arm or the whole arm, from the fingertips to the shoulder.

Although home treatments sometimes relieve the pain, it is always best to consult a doctor for proper diagnosis and treatment, especially if the pain is severe or chronic in nature.

Most elbow pain results from overuse injuries. Many sports, hobbies and jobs require repetitive hand, wrist or arm movements. Elbow pain may occasionally be due to arthritis, but in general, your elbow joint is much less prone to wear-and-tear damage than are many other joints.

Common causes of elbow pain include:

·        Broken arm

·        Bursitis

·        Cubital tunnel syndrome, which occurs when the ulnar nerve on the inside of your elbow is irritated or injured

·        Dislocated elbow

·        Dislocation

·        Elbow fracture

·        Golfer's elbow

·        Ligament sprains and tears

·        Little league elbow syndrome (pitcher's elbow) - an injury mainly affecting children and rapidly growing adolescents involved in throwing sports such as baseball

·        Olecranon bursitis - inflammation of a small sac of fluid (olecranon bursa) on the tip of your elbow

·        Osteoarthritis

·        Osteochondritis dissecans

·        Rheumatoid arthritis

·        Radial tunnel syndrome, which occurs when the radial nerve becomes compressed just beyond your elbow (sometimes called resistant tennis elbow)

·        Sprains and strains

·        Stress fractures

·        Tendinitis

·        Tennis elbow

·        Throwing injuries

·        Trapped nerves

Note: Always do not hesitate to call or go to the doctor in the case of pain, especially if it has been associated with chest pain.

Read more:

Myocardial infarction 

Ref:

livestrong.com

mayoclinic.org

webmd.com

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