Do;awar Ali, Skardu
There is an adage: “To maintain health, keep your feet warm and your head cool.”
Medical science corroborates that those who walk regularly not only evade ailments such as diabetes, hypertension, high cholesterol, heart disease, osteoporosis, stroke, and many others, but they also lead vigorous and dynamic lives.
In today’s fast-paced era, human beings have become “paralyzed.” The act of walking has drastically declined. Professional lives have become so sedentary that individuals often remain seated throughout the day, and even short distances are covered by motorcycle or car.
The catastrophic consequences of this lifestyle typically manifest in the form of chronic illnesses, particularly in old age. There is a growing number of elderly people, over 60, who spend the rest of their lives confined to a wheelchair, relying on others for support until their final moments.
Why does this happen?
The reason is that 50% of the muscles and bones in the body are located in the legs. Similarly, 50% of the nerves and blood vessels are also in the legs. Our legs constitute the largest network for blood circulation in the body. While the heart pumps purified blood to the entire system, our calves pump deoxygenated blood back towards the heart.
Hence, walking ensures that blood circulation is continuous and accelerated, delivering nutrients and oxygen to every cell in the body, thus maintaining optimal health.
When we neglect to move our legs, we hinder the circulatory system. The muscles and nerves in our legs, deprived of movement, become weak and atrophied. The heart is burdened with increased effort to pump blood, further straining the system.
If, for any reason, we refrain from exerting weight on our legs or engaging in leg movements for just two weeks, the functionality of the muscles and nerves in the legs deteriorates by 5%.
Seventy percent of the process through which our body converts food into energy is carried out by our legs and feet. When we fail to keep our legs and feet active, excess calories accumulate in the body, leading to obesity. Some individuals develop abdominal fat, which exacerbates their health problems.
It is critical to remember that after the age of 50 to 60, losing weight becomes exceedingly difficult, no matter how extreme the measures such as fasting are taken. By this age, the weakened muscles in the legs are incapable of supporting the body’s weight, resulting in dependence on a cane and eventually a wheelchair.
To avoid disability and dependence in old age, walk even if it means treading on thorns.
The condition of muscle atrophy and shrinkage in the legs is medically termed sarcopenia. After the age of 40 or 50, there is no remedy for this condition. No matter how many supplements or foods one consumes, the decline cannot be reversed except by preserving the function of the remaining muscles.
Another devastating consequence of inactivity is the weakening of bones. You may have observed that elderly individuals often break their femur or hip joint upon falling, which does not heal properly, leaving them bedridden or reliant on a wheelchair for the rest of their lives.
This topic could easily fill an entire book, but let this brief passage suffice.
If you wish to maintain good health after the age of 40 or 50 and avoid debilitating conditions that accompany aging, it is paramount to walk frequently. Load the weight of your body on your legs and keep your feet in motion.
The recommended standard is to walk 10,000 steps daily, ensuring that the muscles in your legs and feet remain strong, flexible, and robust.
Once you reach the age of 40, you are already stepping into old age. At this stage, do not focus merely on how many white hairs have appeared or how many wrinkles are visible on your skin. Instead, examine the state of your legs and the health of their muscles and nerves. Understand that aging begins with the “legs.” Weakness in the legs ultimately spreads to the upper body.
Cultivate the habit of walking as much as possible. For short distances, walk; for longer journeys, use a bike or car. If walking is unappealing, consider using a bicycle.
Moreover, do not allow elderly members of your family to remain bedridden. Encourage them to walk, assist them when needed, help them stand if they can, or lift them to sit if necessary. Advocate for the use of their legs and guide them in leg exercises.
If they can still walk, keep them active, and inspire them to walk short distances as often as possible.
