Posted August 6th 2024

Walking with friends is better for your health.

The benefits of walking for your physical and mental health are widely known. Walking is a simple and accessible form of exercise that offers numerous physical health benefits, including:

1. Cardiovascular health: Regular walking strengthens the heart and improves cardiovascular health. It can help lower blood pressure, reduce the risk of heart disease, and improve circulation by increasing heart rate and blood flow.
2. Weight management: Walking burns calories, supporting weight loss and weight maintenance. It increases metabolism and preserves lean muscle mass, which is essential for managing one’s weight effectively.
3. Muscle and joint health: Walking engages various muscle groups, mainly toning and strengthening joint flexibility and mobility. Walking also alleviates stiffness and reduces the risk of conditions like arthritis.
4. Bone health: Weight-bearing activities like walking stimulate bone formation and increase bone density. This can help prevent osteoporosis and reduce the risk of fractures,
   particularly in older adults.
5. Improved digestion: Walking can aid digestion by encouraging food movement through the digestive tract. It can help alleviate symptoms of constipation and improve your overall gastrointestinal health.

Walking is beneficial for physical health and offers several advantages for mental well-being. Here are the top ways walking is good for mental health:

1.  Reduces stress and anxiety: Walking, especially in natural settings, helps lower levels of the stress hormone cortisol. It provides a break from daily routines, allowing your mind to relax and reduce anxiety levels.
2. Enhances mood: Physical activity, including walking, stimulates the release of endorphins, which are natural mood lifters. This can help alleviate symptoms of depression and improve your overall mood.
3.  Boosts cognitive function: Regular walking can enhance cognitive function by increasing blood flow to the brain. This can improve memory, attention, and creativity and may help reduce the risk of cognitive decline and dementia.
4. Improves sleep quality: Regular physical activity, like walking, can help regulate sleep patterns. It promotes deeper, more restful sleep and helps alleviate insomnia.

Walking can be a social activity, providing opportunities to connect with others. Social interaction is crucial for mental health, reducing loneliness, and providing a forum for emotional
support. Amplify the positive effects of walking by joining with others. Here’s how walking in a community is even better for your health:

1. Enhanced motivation and accountability: Walking with others increases motivation to stick with a regular walking routine. Having a walking buddy or joining a walking group
   provides encouragement and accountability.
2. Social interaction: Social connections are vital for mental health. Walking with others provides opportunities for conversation, laughter, and emotional support, reducing feelings of loneliness and improving overall mood.
3. Reduced perception of effort: When walking with others, the perception of effort often decreases. Engaging in conversation distracts from the physical exertion, making the walk feel more manageable and more enjoyable.
4. Safety and security: Walking in a group or with a partner enhances feelings of safety, particularly in unfamiliar or isolated areas. This reduces anxiety and makes the experience more enjoyable.
5. Shared goals and achievements: Setting and achieving fitness goals with others is more rewarding. Celebrating milestones together will boost self-esteem and reinforce a sense of accomplishment.

Walking with others can make the activity more enjoyable and sustainable, leading to greater adherence to regular physical activity and enhanced mental well-being.

TPC is pleased to offer a recurring group walk club at our Beaverton location.
Join Dr. Bell for a fun one-mile walk with your TPC community around the neighborhood.
Friends and family are welcome! We offer refreshments, good conversations, and simple warm-up and cool-down exercises to keep things easy and enjoyable.

RSVP here https://tpcportland.com/bwc/