Episode 424: How Daily Walking Can Transform your Health

Want to add a healthy habit to your daily routine that is absolutely free and incredibly effective? Looking to reduce insulin resistance and lose visceral fat? Want to boost mental health and improve cognitive function? Look no further than walking! Tune in to hear us unpack the myriad of research-supported benefits.

In this episode, we discuss the incredible benefits of walking, from lowering blood pressure to improving heart rate variability to reducing stress and so much more. Learn about the magic number when it comes to step count, our thoughts on walking in nature vs. on a treadmill, and get practical tips for getting those steps! 

Also in this episode: 

• • Naturally Nourished Teas are buy 3 get 1 FREE, use code FREETEA
  • Gift cards at Naturally Nourished
  • Detox Masterclass 1/8
  • Keto Masterclass 1/15
  • Walking Pad C2 use code ALIMILLERRD for savings
  • Health Benefits of Walking
    • Lowers Blood Pressure

• Hypertension: Brisk walking for 30 minutes, five days a week reduces blood pressure (Hypertension, 2020).

• • • Improves Cholesterol Levels

• Cholesterol: Effects on LDL and HDL cholesterol (Journal of the American Heart Association, 2021).

• Lipid Profiles: Walking improves triglycerides and HDL (Atherosclerosis, 2021).

• • • Reduces the Risk of Coronary Artery Disease

• Coronary Artery Disease Risk: 150 minutes of walking weekly (Circulation, 2022).

• • • Enhances Cardiorespiratory Fitness
    • Reduces Systemic Inflammation

• Systemic Inflammation: Walking lowers CRP and IL-6 (Arteriosclerosis, Thrombosis, and Vascular Biology, 2020).

• Systemic Inflammation: Walking reduces inflammatory cytokines (The Journal of Endocrinology, 2022).

• • • Helps Maintain Healthy Weight and Prevent Obesity
    • Improves Heart Rate Variability

• Heart Rate Variability: HRV improvement with regular walking (Heart, 2022).

• • • Prevents Peripheral Artery Disease

• Peripheral Artery Disease: Walking improves circulation and function in PAD patients (Journal of Vascular Surgery, 2021).

• • • Reduces Resting Heart Rate
    • Enhances Endothelial Function
    • Supports Recovery After Cardiac Events
    • Improves Insulin Sensitivity

• Insulin Sensitivity: Improvements with post-meal walks (Diabetes Care, 2021).

• • • Enhances Glucose Regulation
    • Boosts Fat Oxidation

• Fat Oxidation: Brisk walking boosts fat metabolism (Journal of Applied Physiology, 2022).

• • • Reduces Visceral Fat

• Reduction of visceral fat after 10,000 steps/day (Obesity, 2021).

• • • Promotes Energy Balance

• Energy Balance: 12,000 steps/day for maintaining weight (Medicine & Science in Sports & Exercise, 2020).

• • • Regulates Hormones Related to Metabolism
    • Increases Mitochondrial Efficiency
    • Improves Metabolic Flexibility
    • Prevents Metabolic Syndrome
    • Helps Manage Type 2 Diabetes
    • Mental health

• Stress Reduction: Nature walks lower cortisol more than treadmill (Environmental Research, 2022).

• • • Stimulates Neurogenesis and Brain Plasticity

• Brain Connectivity: Walking improves default mode network activity (Journal of Aging Research, 2021).

• • • Enhances Neurotransmitter Balance
    • Supports Autonomic Nervous System Regulation
    • Improves Sensory Integration

• Vestibular Function: Enhancing balance and stability with walking (Frontiers in Neuroscience, 2021).

• • • Strengthens Cognitive Function

• Neurogenesis and Cognitive Function: Exercise-induced brain growth (Nature Neuroscience, 2021).

• • • Promotes Myelination and Nerve Health
    • Enhances Emotional Regulation via the Vagus Nerve
    • Reduces Neurological Disease Risk
    • Synchronizes the Nervous System Through Rhythmic Movement
    • Improves Sleep and Circadian Rhythm
    • Bone and Joint Health
    • Immune System Support
    • Longevity and Reduced Mortality
    • Gut Health

• Gut Health: Positive effects on microbiota diversity (Gut Microbes, 2020).

• • • The Science of Step Counts
    • Thoughts on Nature vs. Treadmill Walking

• Cognitive Benefits: Nature walking improves attention restoration (Nature Neuroscience, 2021).

• Proprioception: Benefits of uneven terrain in natural settings (Journal of Sports Medicine, 2023).

• Motivation: Outdoor walkers maintain habits better than treadmill users (Behavioral Medicine, 2022).

• Immune Boosting: Increased NK cell activity in forest walkers (International Journal of Environmental Health Research, 2021).

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