New study reveals major effects of walking exercise

Edited by Adeze Ojukwu

After a challenging year of coronavirus and its adverse socio-economic toll, more people are to adopting better habits to improve their health conditions.

COVID-19 has clearly, heightened the quest for good health by many individuals.
Medical evidence shows that more people are seeking creative ways to improve personal health.

Dietary and lifestyle changes are top on the list of this latest shift from heavy dependence on junk foods.

Many have turned to regular exercises and more outdoor activities to beat obesity, diabetes, sleep disorders and negative consequences of sedentary habits.
Generally early morning walks are encouraged for numerous health benefits.

These immense benefits are captured in an interesting article written recently by UK based William Mayle and fact checked by Alex Naniel. See excerpts below:

Brisk walking may actually offset the grim effects of poor sleep over time, says research.

Those who prefer to walk for exercise may already know that brisk walking is closely linked with a longer life.

As one of the world’s top physiologists has noted, brisk walking is loosely defined, as walking fast enough that you can still talk but you can’t sing. The good thing is that it can extend your life by up to 20 years.

According to a new study just published in the British Journal of Sports Medicine, brisk walking for a certain number of minutes every week may in fact offset the deleterious effects of poor sleep, which is linked to myriad health issues, including early death. Read on for more, and to learn how long you should aspire to walk every week to ensure that you live a longer, more fruitful life.

If you love nothing more than to walk, make sure you’re aware of The Secret Cult Walking Shoe that walkers everywhere are totally obsessed with.

The link between sleep, exercise, and your lifespan

Scientists have long established that poor sleep is associated with a shorter life, and so is a lack of physical activity. But according to the new study, the “joint effects” of living with both poor sleep and poor inactivity “remain unknown.” Ultimately, the researchers set out to see how exercise and sleep, when both taken into account, will impact your risk of death.

Drawing on the big UK Biobank study, the researchers, comprised of teams from the University of Sydney, in Australia, and University College London, in the UK, analyzed health data from more than 380,000 people with an average of 56 over the course of 11 years.

The researchers noted the amount of exercise that the people performed, and whether it was “high,” “medium,” or “low,” and their sleep quality, which was defined as “healthy,” “intermediate,” and “poor.”

In that time frame analyzed, more than 15,000 of the people had died, most of them from cancer, while others died from heart disease and stroke. And for some great walking tips, see these secret tricks for walking for exercise, according to walking experts.

If you cannot sleep, here is why you should walk

At the end of their analysis, the researchers concluded that brisk walking for 2.5 hours per week, or running for one hour and 15 minutes per week, appeared to “eliminate most of the deleterious associations” of poor sleep on your risk of an early death.

In other words, taking brisk walks appears to negate some of the health risks of getting a poor sleep, including the risk of early death.

What’s more, according to their calculations, if you get terrible sleep and you don’t exercise, you are nearly 60 percent more likely to die early compared to someone who exercises and sleeps well.

You are also nearly 70 percent more likely to get heart disease and will have a 45 percent higher risk of cancer.


In support of the World Health Organization(WHO) guidelines

According to the World Health Organization (WHO) guidelines for physical activity say that all adults over the age of 18 should aspire to do 150 to 300 minutes of moderate intensity exercise every week.
It includes brisk walking, or 75 to 150 minutes of vigorous intensity exercise every week, such as running.


As it pertains to early death from poor sleep or a lack of exercise, the findings of the new research bolster those guidelines.


Some amazing tips for walking

The study is a helpful reminder that all of the major pillars of a healthier, longer life are related, and one can easily create a virtuous cycle by taking a holistic approach to your fitness and health.

Sleep, exercise, and diet are all central components of a healthier, more active, and longer life. If you exercise more, chances are you’ll sleep better and eat better.

If you sleep better, you’ll likely make better decisions, which includes choosing to exercise and eat better.

It is also the case that your poor sleep leads to less exercise and a poor diet, and vice versa.

However, if you are someone who continually gets terrible sleep, this study indicates that it’s increasingly important that you do not miss out on your exercise.

.Mayle is a UK-based writer, who specializes in science, health, fitness, and other lifestyle topics.

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