Walk your way to lifelong health
Recently, the Delhi government launched three new digital health initiatives to improve healthcare services in the capital. Delhi Chief Minister Rekha Gupta hailed it as a progressive step, saying that the government aims to make treatment more accessible, affordable, and transparent for residents while driving a new revolution in the health sector. Doctors are essential for the sick, but to remain healthy, you don’t always need a doctor. So what should one do to stay healthy for life?
In truth, a person should prioritise six basic rules to maintain good health: pure air, clean water, wholesome and nutritious food, hygiene, a stress-free life, and daily physical activity—be it exercise or a morning walk. However, in today’s fast-paced life, with polluted air and water and adulterated food, following these six rules has become nearly impossible. Yet, if you want to stay healthy, you must make an effort—or be ready to frequent doctors. So at the very least, learn how to follow some of these rules:
Try to eat easily digestible, health-boosting food and drink clean water. Maintain cleanliness—not only of your body, but also your clothes, home, office, and belongings. Avoid fast food and adulterated products. You can’t escape inhaling harmful carbon and toxic gases present in the air, but you can counter the effects through fresh morning air, drinking warm water early in the day, and cleansing your lungs with steam inhalation, yoga, and other methods. Alongside this, walk at least 5–6 kilometres every morning or engage in physical exercise daily. If your work already involves hard physical labour, the requirement is lesser.
Recent studies have found that walking 7,000 steps a day significantly improves health. Research shows that taking 7,000 steps daily reduces mortality rates by 47%, lowers heart disease cases by 25%, Type-2 diabetes by 14%, dementia by 38%, and depression by 22%. These findings emerged from 57 studies involving more than 160,000 adults worldwide. Senior cardiac nurse June Davison from the British Heart Foundation also believes everyone should make walking an integral part of their lifestyle to stay healthy. She says it helps reduce the risk of heart disease.
Based on this study, Professor Melody Ding from the University of Sydney’s School of Public Health advises those who do not exercise to walk at least 7,000 steps daily. However, those already walking 10,000 steps should stick to their routine. Meanwhile, Dr Daniel Bailey from Brunel University, London, recommends 10,000 steps a day for better health. This research, involving more than 160,000 people, is the first of its kind to claim that walking has such a positive impact on health and is an effective way to reduce mortality risk. Therefore, every adult should make it a rule to walk at least 7,000 steps a day. If doing it all at once is difficult, spread it throughout the day. If you still fall short, take the stairs instead of the lift.
Only someone who has been ill knows the pain and trouble sickness brings. So, before illness strikes, follow these health rules to stay fit and avoid unnecessary suffering.
