Walking at night helps prevent disease and live a long life

Research from the University of Regensburg in Germany, published this week, shows that activity at 6pm can reduce the risk of bowel cancer, a common cancer globally. Many previous studies have also shown that walking, especially after eating, can improve digestion, regulate blood sugar, reduce blood pressure and support weight loss.

Experts explain why you should walk in the evening, just 5 minutes is enough to bring health benefits.

Reduce the risk of cancer

Researchers looked at data from more than 86,000 Britons and found that activity, such as walking, between 8am and 6pm reduced the risk of bowel cancer by 10%. Dr Colin Greaves, professor of health behavior change at the University of Birmingham, explains the likely cause is that evening exercise triggers a reduction in chronic inflammation.

Physical activity is relaxing, so it can reduce stress-related inflammation. It is also good for cardiovascular metabolism, especially by reducing blood pressure which will reduce stress and inflammation of the organs. Exercise also helps you sleep better, another factor that helps reduce stress and chronic inflammation.

Evening walks and exercise in general also help control weight, mobilize anti-tumor cells in the immune system and enhance natural cell death, so that “cells are able to that become cancerous are more likely to be removed before they have a chance to become dangerous,” explains Dr James King, senior lecturer in exercise physiology at Loughborough University.

Reduce the risk of type 2 diabetes

Diabetes rates are at an all-time high in the UK, with an estimated 5 million people living with type 2 diabetes, increasing the risk of stroke, heart attack and heart failure.

However, a paper from UCL researchers in 2016 found that walking briskly for one hour a day reduced the risk of developing the disease by 40%.

Although that study didn’t investigate the best time to walk, scheduling a walk after dinner “may be a great way to reduce the spike in blood sugar” that occurs after eating, Professor Greaves noted. Blood sugar levels spike about 15 to 30 minutes after eating, but the degree of increase and the rate of decrease vary between people.

Regular physical activity, such as evening walks, can also help reduce fat mass, reduce inflammation and the accumulation of fat in the muscles, liver and pancreas, which in turn prevents the body from processing sugar and fat. Fat properly, Dr. King said.

Reduces the risk of dementia

There’s no drug that can halve your risk of dementia, but studies show that walking can do it.

Researchers at the University of Sydney, who analyzed the activity and health patterns of about 80,000 people, found that those who walked 3,800 steps a day (about two miles) were at increased risk of developing prolapse. 25% lower risk of dementia than people who don’t walk much, while those who get 9,800 steps a day (about 5 miles) have a 51% lower risk of dementia.

“Studies using MRI scanners have shown that walking in older adults can prevent brain atrophy and can even increase the size of the left and right hippocampus (brain regions involved in memory). remember),” said David Stensel, professor of exercise metabolism at Loughborough University.

These changes correlate with reduced cognitive decline in older adults and a lower risk of developing dementia.

However, to optimize dementia risk reduction, it is necessary to combine walking and other forms of exercise with other healthy behaviors, such as a balanced diet, not smoking. medication and limit alcohol intake, Professor Stensel added.

Improve cardiovascular health

One analysis, based on data from more than 200,000 people over seven years, found that while the more you walked the better, reaching just 2,337 steps a day reduced the risk of dying from heart disease. circuit. For every additional 500 steps – equivalent to about 5 minutes of walking – the risk decreased by 7%.

“Evening walking can lower blood pressure the next day and reduce the blood fat (triglyceride) response to meals the next day,” explains Professor Stensel. “If repeated regularly, such as daily or every other day, over months and years, it may reduce the risk of stroke and coronary heart disease.”

Scientists also note that the heart benefit may be due to walking compensating for time spent sitting, since a sedentary lifestyle contributes to cardiovascular disease.

Extend lifespan

Findings from researchers at the University of Leicester, who tested the activity levels of around 70,000 people, showed that inactive over-60s, if they added 10 minutes of brisk walking to their day, were can prolong life expectancy – about 11 months for women and 17 months for men. The longevity benefits are even better if the walking session lasts 30 minutes.

‘If you look after your heart, take action to minimize stress and sleep well, you’ll tend to live longer – and a great way to do that is by walking,’ says Professor Greaves.