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so many people look at walking as a very

trivial thing and sometimes they’ll

think it’s just kind of a waste of time

because think about how much production

or productive things you can do in place

of you know walking for 45 minutes well

after today’s video that might change

your mind because walking is probably

one of the most therapeutic things you

can do and the majority of these

benefits I’m going to talk about related

to walking are things that you probably

have never heard before I mean we know

walking helps you you know maybe lose

some weight maybe reduce stress but how

does it reduce stress that’s the

question the first point I’m going to

Dive Right In is this when you walk you

significantly lower your cortisol levels

even after a 20 minute walk so what does

this mean when you have high levels of

cortisol your body is in this adapt mode

it’s adapting your physiology to your

environment to stress

so walking turns off that mechanism so

you’re less in this flutter fight

sympathetic dominance mode in more in

the parasympathetic so that’s why you

feel calmer that’s why you feel less

stressed because now the body is not

stuck in this uh stress reaction mode

and so with lower levels of cortisol and

adrenaline you’re going to feel better

even on DNA testing there’s a certain

Gene that causes the person to hold on

to Adrenaline longer okay and the remedy

for that is to exercise and flush it out

not necessarily always high intensity

but some low intensity long walks all

right number two which relates to number

one

you’re going to have improved creativity

and what I mean by that is more creative

thinking

think about this when you’re in stress

mode and you have high levels of

cortisol

what is your level of creativity it’s

pretty low it’s almost impossible to be

creative when you’re under stress when

you have high levels of cortisol and

this definitely relates to problem

solving as well because when you solve

problems you need creativity and when

you have stress you’re not really good

at solving problems like you would if

you were more calm and you had more

creativity going on a long walk gives

you this new space this ability to look

at things a little bit easier it gives

you space between you and the problem so

the problem is not like all up here you

have space now you can kind of look at

it you can kind of play with it you can

come up with Solutions number three

which relates to number two this is

going to affect your overall mood you’re

going to have less anxiety you’d be less

depressed all right number four the

mitochondria inside your cells which is

the energy Factory and most diseases are

associated with damaged mitochondria

they call it a problem with your

metabolism and that really relates to

how well that your cells are fed Fuel

and you get oxygen and Etc so when you

go on long walks you enhance the quality

of mitochondria you enhance the numbers

of mitochondria mitochondria become more

efficient at burning fuel and the better

your mitochondria work the less diseases

you’ll have number five and this is

interesting exercise especially walking

increases

microbial diversity you’ll have more

diverse types of microbes that’s pretty

wild which is going to help a lot of

things it’s going to help your immune

system it’s going to help your digestion

it’s going to help your energy and

number six walking improves or increases

your endogenous antioxidants what does

endogenous mean it means something from

within in other words your body has the

ability to create antioxidants and when

you do walks you actually create more of

your own antioxidants and this is

nothing to do with what you’re eating

your body’s just making more antioxidant

networks which is going to help you

fight off free radicals it’s going to

actually help with longevity it’s going

to help prevent a lot of problems all

right number seven walking actually

increases

your natural killer cells these are part

of the immune system and they actually

kill cancer cells and viruses well

walking increases the natural killer

cells all right number eight walking

improves insulin and glucose sensitivity

so if you have insulin resistance if you

have a problem with glucose

walking improves this to the point where

it can significantly decrease the

resistance to insulin which is going to

help your blood sugar so if you’re a

diabetic or a pre-diabetic walking is

awesome and even if you have the dawn

phenomena where you wake up in the

morning and your blood sugars are high

going for a long walk can burn off that

sugar and that’s what happens for the

first I don’t know about 25-30 minutes

is you burn off all this extra sugar you

have and then you start burning fat all

right number nine

and this is

um interesting because yes it is true

when you walk you get more oxygen but

it’s not about getting more oxygen in

your blood it’s about what happens

between your blood cells and your tissue

cells are you absorbing more oxygen

from that blood saturation okay like

even if you do an intense workout where

you’re breathing heavily right you think

you’re getting all this air but it’s

kind of like having a cup that’s filled

with water and then you try to add more

water to it it’s already filled it just

kind of flows over that’s what happens

when you exercise intensely when you’re

over breathing you’re getting all this

oxygen but it’s not being delivered into

the tissues in fact you probably feel

like you have to breathe harder to get

more oxygen into the tissues but here’s

the key

it is true that you need oxygen right

but to deliver and transport that oxygen

CO2 is needed CO2 is not just a waste

product it’s essential to make sure that

oxygen is delivered in deep into the

tissues so whereas certain type of

height intensity exercise is good for

certain things

walking is good for getting oxygen deep

into the cells because you’re not

breathing too much you’re not flooding

your body with too much oxygen you’re

getting a nice balance of oxygen and CO2

which is the key to deliver that oxygen

especially if you breathe through your

nose okay you’ll get like 20 more oxygen

if you’re walking and for people that

walk maybe a little bit faster they are

generating lactic acid and that acid

tends to inhibit oxygen so what happens

in your blood is you have certain things

that are alkaline they’re called

bicarbonates and that’s going to help

neutralize dyslactic acid fairly quickly

and then the byproduct chemistry of that

is H2O water and carbon dioxide so your

body actually is getting CO2 from that

process as well all right number 10 bone

density increases when walking

interesting number 11 reduced

inflammation you’re also reducing

stiffness but but Motion in general and

getting this oxygen to the tissues is

going to help reduce inflammation and

the last thing that walking will do is

enhance your vision and from several

different ways first of all you get more

oxygen to your brain and your retina is

a part of your brain sticking out into

your eyeball and also you’re going to

improve insulin sensitivity which is

going to help your eyes your kidneys

your nerves because it’s going to help

blood sugars so this is why you should

make walking a very important good habit

in your life now just to balance this

video I think the next video for you to

watch is the importance of high

intensity interval training check it out

I put it right here