Walk More, Live Longer

Cardiovascular disease typically affects middle ages and older individuals. WHO reports that cardiovascullar disease (CVD) is the number one causes of deaths globally. Cardiovascullar is an accumulation of lifestyles choices from young age until adulthood. What happens if from young age we become accustomed to convenience that makes us rarely move? This issue may seem trivial, but in the long term it will have a significant impact for our body. Considering how a person’s lifestyle esoecially their physical activity influences their lifespan.

Walking is an activity of moving forward or transitioning from one place to another by taking steps. Walking is a healthy habit that can be easily done by people of all ages. It benefits the cardiovascular system, such as helping to prevent heart disease, lowering blood pressure and cholesterol levels, and improving blood circulation. Studies suggest that walking for 15 minutes a day can extend your lifespan by 3 years. According to DetikHealth, the Japanese have a high life expectancy, and one of the contributing factors is being physically active. Most people in super-ageing Blue Zones do not go to gyms; instead, they incorporate movement into their daily lives. This includes walking, climbing stairs, or participating in group sports that combine social interaction with physical exercise.

            Reporting from the article “Relationships of physical activity with metabolic syndrome features and low-grade inflammation in adolescents”, low physical activity has been related to increased fasting insulin levels or insulin resistance measured by HOMA in different observational studies in youths as previously described in adults. An increase in fasting insulin levels is a metabolic disorder that refers to type II diabetes. When someone has diabetes, it opens the door to various diseases due to a weakened immune system. Therefore, to prevent the rise in reported cases of diabetes and its related conditions, let us start engaging in physical activities. Walking is the simplest, most affordable, flexible, and efficient way to prevent this. According to a study by Tabari et al., 2015, involving 53 women with type II diabetes who performed physical exercises consisting of 10 minutes of stretching and flexibility exercises, followed by 30 minutes of walking at 60% of their maximum heart rate, and ending with 10 minutes of seated stretching, performed three times a week for 8 weeks, the results showed effective reductions in blood glucose levels and insulin resistance as assessed by HOMA-IR.

According to several journals, there are several parts of the brain that are active while walking. The prefrontal cortex is responsible for executive functions such as planning. The hippocampus plays an important role in spatial memory and navigation. The parietal lobe is involved in processing sensory information, while the cerebellum is responsible for coordinating movement and balance. Walking can enhance brain performance, allowing us to think logically and make good decisions. Logical thinking also helps prevent stress, which is similar to poison as it can slowly deteriorate our well-being. Additionally, continuous brain activity stimulated by walking can reduce the risk of developing neurodegenerative diseases such as dementia, Alzheimer's, and other nerve-related conditions.

Additionally, walking helps regulate our metabolism—the system that determines how our food is processed. One of the main sources of various diseases and a leading cause of death is diabetes, which results from an unhealthy digestive system. Many life-threatening diseases can be reduced simply by walking, even mental health issues like stress can be alleviated through this simple activity. Choosing walking as a solution to improve human life expectancy is a wise decision. Besides being affordable and effective, walking is also highly flexible—it can be done anytime and anywhere. Let’s increase human life expectancy for the sake of future generations!

 

Putu Dean Malditha Cahyadi (45/XI.1)

Putu Raditya Wiradharma Putra Pramana (47/XI.I)

Analytical Expotition Project

Sastra Inggris by Miss Devi