These small steps lead to a strong and healthy spine
[It’s Spinal Health Week! From May 20 – 26 we’re putting your spine on a pedestal, celebrating its vital role in health and wellbeing. Today we pay tribute to the simple act of walking, sharing the many benefits it brings to the spine and nervous system – and how to make it a daily habit you’ll never want to skip. Happy reading, and thanks for joining us this Spinal Health Week 2019.]
Walking is the original human exercise; something we’re thought to have learned over 3.6 million years ago. For some, walking is a precious form of stress relief. To others, it’s downright boring. But today we’re encouraging you to take leisurely strolls seriously, letting you in on walking’s crucial role in spinal health, how much you actually need, and tricks for incorporating it seamlessly into your daily routine.
Walking reduces back pain and improves the health of your spine
The simple act of walking activates over 200 muscles in your body – everywhere from the pelvis to the spine. Amazing! Along with improved circulation, greater mobility and increased fitness, there are so many ways putting one foot in front of the other helps a spine feel good.
✔ It’s low impact – gentle on bones, joints, and tissues.
✔ It helps promote a healthy weight. Walking (especially when brisk) burns a surprising amount of calories, helping you lose excess kilos that may be putting pressure on your spine and contributing to pain.
✔ It releases endorphins which act as antiinflammatories and natural pain-killers.
✔ It helps keep spinal discs hydrated, nourished and protected.
✔ It promotes flexibility and mobility of the spine, preventing stiffness.
✔ It strengthens muscles throughout the body – including in the feet, hips, torso and along the sides of the spine. This promotes proper posture and spinal stability, reducing chances of ‘doing your back’.
✔ It increases circulation which delivers important nutrients to organs, tissues and joints – including the spine.
✔ It strengthens bones and helps prevent age-related bone loss such as osteoporosis.
✔ It fosters mental clarity, calm, and improved mood while helping reduce stress. Happy, relaxed bodies generally heal faster and experience less pain.
So, how much walking should you do?
According to scientific research, 22 minutes of moderate-intensity walking per day is ideal. This amounts to around 150 minutes each week – or 75 minutes if you’ve upped the intensity.
In saying that, walking is one of those things that’s hard to overdo (unless you’re struggling with an injury or health condition), and some sources suggest 9km – or 10 000 steps – to be the sweet spot.
As always, consider your current level of fitness before starting a new exercise regime. If it’s been a while between workouts, give yourself permission to start slow.
The dos and don’ts of creating a walking habit
Ready to get serious about taking a stroll? Here are our top dos and don’ts for creating a sustainable walking routine.
Do sit down and evaluate your average week, looking for gaps or opportunities where walking can be added to your schedule.
Don’t push yourself to head out for a power walk after a long, gruelling day in the office.
Do ramp up the fun factor. Plugging into your favourite podcast is a wonderful way to walk and learn at the same time. Audiobooks are similarly entertaining; or if you prefer music, make playlists to fit your mood – try chilled out, thoughtful, energised or jazzy!
Don’t aim for 60 minutes each day when you can barely find time for breakfast. Start small.
Do be realistic. Avoid setting goals that work against your preexisting habits, sleep patterns or daily responsibilities.
Don’t expect to magically morph into a morning person if you’ve been hitting the snooze button since grade seven. Pick times during the day that you’re energised, awake and excited to move.
Do know yourself, your habits, and what is sustainable for you.
Do look for opportunities to ‘double up’. Can you use your daily walk to also make those overdue phone calls, run errands, transport yourself to and from work or appointments, for ‘walking meetings’ with colleagues, or to exercise your pets?
Don’t beat yourself up for starting small. In fact, the popular Kaizen approach makes the case for tiny, continuous changes that add up over time. Even one short walk per week can be the start of a life-changing journey towards health. Small is beautiful.
Do take in the scenery and fresh air. Find walking tracks abundant in natural beauty, taking you through parks, reserves or pretty tree-lined streets. You can’t overdose on Vitamin Green.
Don’t neglect your safety! Never walk alone after dark, in quiet places or parks, or without letting someone know where you’re going and when you’ll be back.
Do find a buddy for motivation and accountability. Have an outdoorsy neighbour? Ask them if they’d like to join you for morning or afternoon walks. Better yet, get together in a group to explore national parks or South Australia’s ample – and breathtaking – trails. Walking SA is a great resource for connecting with like-minded local walkers.