Aging is the manifestation of changes in an organism or object over time. In humans, it refers to a multidimensional process of physical, psychological and social change. Namely, joints start creaking, the arteries start to thicken, weight creeps up, mental processes slow down and a host of degenerative problems raise their ugly heads. Fortunately, while science is still looking for a fountain of youth, there is a simple and effective remedy to stay fit in old age: walking.
Health experts are unanimous in agreeing that walking is the best exercise. Combined with a healthy diet, walking is an essential part of a fitness regimen. It’s one of the easiest exercises to stick to as it requires no special equipment; it also provides an aspect of social interaction as it can be enjoyed with friends and family. A stroll in the park is an ideal way to get some fresh air, meet your friends, soak up the healthy effects of mellow sunshine (such as vitamin D) and get all the benefits of walking as well.
Scientists have found that regular walking can retain and even increase memory and delay or even prevent the onset of mental disorders such as dementia. It is believed to be a good safeguard against diseases that stem from obesity such as Type II diabetes, heart problems, hypertension, etc. Walking prevents aches and pains in later life as it helps keep bones strong and the joints flexible; overall, walking regularly everyday keeps you healthy and if you feel healthy from inside, you will look healthy from outside.
Walking helps diminish stress levels and get rid of tension, allowing one to relax. It not only rejuvenates one’s energy levels but also helps one enjoy a deep and peaceful sleep. Regular walking helps people age more slowly and live healthier, more vigorous lives. Calculations based on the Harvard Alumni Study suggest that men who walk regularly can gain about two hours of life expectancy for each hour of walking. Over the course of a lifetime, that adds up to about two extra years.
People often ask how much and how often they should walk. A brisk walk of just 20 minutes a day can improve your mental abilities and could be a great anti-aging exercise. However, walking is just one healthy habit; here are some other tips to help you age well:
Avoid tobacco in all forms.
Eat properly. Reduce your consumption of saturated fat, trans fatty acids, and cholesterol-inducing food such as organ meat. Choose omega-3 fats, found in fish, nuts, olive oil and possibly canola oil. Eat lots of fruits, vegetables, whole grains, and non-fat dairy products. Favour complex carbohydrates and high-fibre foods, but reduce the consumption of simple sugars. Cut back on salt.
Supplement your diet with multivitamins and calcium.
Keep your mind active and stimulated. Mental exercise is an important complement to physical exercise.
Build strong social networks. Making friends is good medicine at any age.
Get regular medical checkups and take care of yourself.