Essay Sample on Benefits of Walking

When I hear the word walking or running, I automatically link these activities with cardiovascular health. Walking is a great exercise that benefits the heart muscle, since during this exercise the heart rate would increase and in turn greater amounts of oxygen-rich blood is needed by the cells of the body in order to keep up with the energy (ATP) demand of the various muscles involved when walking. When the heart rate increases, the heart pumps more blood than usual for the muscles to utilize. This repetitive contraction strengthens the heart and the blood vessels and eventually would lower overall resting heart rate and even blood pressure. Walking decreases the total resting heart rate over time because the heart muscle is stronger and better conditioned to pump less blood when you conduct a specific exercise since the muscles are comparably stronger than before. Walking, according to the module's sources, also decreases blood pressure, which is a key risk factor in the development of cardiovascular disorders such as heart attacks and heart failure.

Blood pressure has a direct influence on the heart because when someone has high blood pressure, the heart has to work harder to pump blood, which causes the left ventricle (responsible for pumping blood to the rest of the body) to thicken, increasing the risk of heart failure and even death. According to one of the module's sources, a study involving 529 participants with high blood pressure was conducted, and the results showed that both systolic and diastolic blood pressure were reduced after a 6-month program of supervised walking, with the greatest improvements seen in those who had high blood pressure prior to the start of the study.

Walking also benefits the heart muscle by improving cardiorespiratory health. Aside from it being associated with a lower risk of high blood pressure, it has also been found to have a vital role in both primary and secondary prevention of cardiovascular disease. According to the module's source, a research was done at the American College of Cardiology's 67th Annual Scientific Session, and their findings suggest that at least 40 minutes of fast-paced walking each week is associated with a 25% reduction in the risk of heart failure in postmenopausal women.

Akin to how muscles develop stronger when used repeatedly, stimulating the heart muscle to pump faster than usual will ultimately make it stronger. Of course, with strenuous workouts like running, this should be done in moderation. Walking is an excellent cardiovascular workout, particularly for people who find it difficult to commit to high-impact exercises such as running. Walking, like running and other high-intensity workouts, causes the heart to pump blood quicker and raises the heart rate, strengthening the muscle collectively. The key distinction is that it is less demanding and can benefit individuals with far less stamina or overall fitness because walking requires less energy than running. Nonetheless, research has shown that walking is exactly as beneficial as running at lowering the risk of cardiovascular disease. Therefore, for a long-term program, walking might be an excellent alternative to running or other strenuous activities to improve cardiorespiratory health.

As someone who comes from a family with a history of high blood pressure and cardiovascular diseases, I am always concerned about my cardiovascular health. This inspired me to go  to Medical school and pursue a residency in the field of cardiovascular medicine. Prior to the pandemic, I used to like running, and we have a treadmill at home that I use at least twice a week or whenever time permits. However, since the pandemic, I've found it difficult to commit to running since I become easily distracted and quit halfway through the distance I used to cover. Furthermore, because of the intense workload of my courses and how output-based everything is in the online setup, I ended up forgetting about my running plans. Then I noticed that even when I was only walking up the stairs, my heart was racing quicker than usual, and I got exhausted considerably faster than usual. This made me want to return to running, but it was difficult to go back to running after such a lengthy break. Then I saw an article about walking vs. running that advised me to walk for an hour every other day aside from running as it entails almost the same benefits. Since the pandemic, I've also prioritized my mental health, and I find myself walking as a breather and meditative exercise that helps me unwind. Aside from the dopamine and mental serenity it brings, I noticed that my heart muscles were certainly stronger because my heart rate was not as quick as when I walked or climbed the stairs. Thus, with my fitness aim of not just a fitter physique but also stronger cardiorespiratory health, I determined that walking exercises are the best fit for me and my long-term goals. Moreover, aside from a stronger heart, I also feel mentally stronger and happier.