We all know that being active is good for us, but for those of us with backache or muscle pain, the mere thought of exercise is too much to bear. Well, exercise doesn’t have to be scary – and it can actually help your bodily woes more than you might think!
Here, we outline the benefits of walking every day, and explore how it can actually improve your joint and muscle pain, make you feel happier and more!
1. Strengthen your core muscles & prevent back pain
Your core muscles are the ones that sit in your midsection that act as stabilisers for the rest of your body. While you might think you have to do thousands of sit ups to get a strong core, the good news is, you don’t! Just going out for a simple walk can help build up your core stability, which can lead to less pain.
If you’re looking to test yourself a little more, you can always add an exercise called ‘the belly button tuck’ to your walking regime. When you’re walking, stand up tall and pull your belly in, keeping the muscles tight. Don’t panic if you can only manage this for a few seconds when you first start doing it, if you keep it up then over time you’ll notice a tighter tummy and a stronger core!
When your core is strong, it helps support your muscles and joints in the correct positions, which in turn helps prevent pain and aching. It is when our muscles get twisted, or unsupported, that things like back pain can get worse.
2. It can make you feel happier!
When we exercise, it releases feel good hormones called endorphins that can leave us feeling energetic and happy. And while we all have busy lives and may find it difficult to take the time out to go for a walk, walking for 30 minutes or more everyday can give you a real mood boost. Some people find that going for a walk before they start work is a great way to get their exercise under their belt before the day has really begun, as well as to set a positive tone for the rest of the day.
3. You’ll lose weight and improve your joint health
Perhaps the most well-known benefits of exercise – it will help you lose weight. But at Fiona Passey Osteopaths, we’re not concerned with what dress size you are, but about the positive impact that weight loss can have on your joints and muscles.
Carrying extra weight can cause osteoarthritis, one of the most prevalent conditions resulting from obesity. It is also one of the most recognised causes of premature knee osteoarthritis. With osteoarthritis, the cushion in the joint degenerates. This causes bones to rub against each other, causing irritation, pain and swelling.
Walking for 30 minutes or more a day can really help to maintain your weight, and when you’re fit and active, you’ll probably feel like doing more too! In turn, this improves your joint health, which reduces your risk of developing or aggravating osteoarthritis.
If you do suffer from arthritis, we always recommend checking in with your doctor before starting any exercise regime.
4. Just 15 minutes walking a day can cut snacking on chocolate – by half!
Research by the University of Exeter found that a 15-minute walk can cut snacking on chocolate at work by half. The study showed that, even in stressful situations, workers eat only half as much chocolate as they normally would after this short burst of physical activity.
So, there you have it. Even more evidence why you should start your day with a short, brisk walk!
5. You nourish your spinal structures
Many of us don’t realise that our spine is a very complex part of our body, which relies on getting a good blood supply. Well, walking for just 30 minutes a day can help improve circulation and improve the blood flow of nutrients to the spinal cord and surrounding structures.
Keeping your spine healthy is one of the most important things you can do to prevent back pain later on in life, and walking – a free and simple activity can help you do that.
In summary, exercise can be a very effective way of building your muscles up to help support your joints and reduce pain. If you’re looking for an osteopath in Halesowen or Wombourne, or want to talk to us before you start a new walking regime, please contact our experts today.
