Walking is aerobic exercise that improves circulation throughout the body by widening the body's smallest blood vessels called capillaries. As capillaries widen, they deliver increased oxygen to muscles and take away waste products. Walking can help you avoid, reverse or minimize circulatory difficulties, such as peripheral artery disease, diabetic foot problems, and venous insufficiency. While it perks up circulation, walking also raises mood, lowers weight and sharpens the mind.
Aerobic Exercise
Walking regularly can help you live longer and be healthier. Aerobic exercise -- such as walking, swimming and bicycling -- involves movement of large muscles in arms, legs and hips. MayoClinic.com says large muscle movement causes faster, deeper breathing, which maximizes oxygenation of blood and makes the heart beat faster. It causes more blood to flow to the muscles and lungs through widened capillaries, which also carry away waste products, such as carbon dioxide and lactic acid. The clinic stresses that aerobic exercise is good for everyone no matter how old.
Peripheral Artery Disease
Peripheral artery disease (PAD) is atherosclerosis of the legs and feet. It is caused by fatty plaque that builds up on artery walls and restricts blood flow. Symptoms include wake-ups caused by foot or leg discomfort, foot sores that don't heal and legs that ache when walking. The Vascular Center of the Massachusetts General Hospital says treatment includes lifestyle modifications, such as a doctor-supervised exercise program involving walking. It cites the case of one patient who was diagnosed with PAD at age 70 and regained good blood flow in his legs by age 73, partly through a regular walking schedule.
The Harvard Medical School says that one strategy for improving circulation is to walk until the legs hurt, rest until the discomfort goes away and then walk again. This gradually lengthens the amount of time between bouts of discomfort.
Diabetic Foot Problems
A good walking program can help diabetics increase circulation, which helps avoid foot or leg amputations due to arterial disease, according to the American Diabetes Association. The ADA adds that many diabetics suffer from atherosclerosis, which is also called hardening of the arteries. It says that diabetics also often suffer from nerve damage, which makes it difficult to sense foot pain from blisters and other injuries. Nerve injury coupled with reduced blood flow can make it difficult for sores on feet to heal. While the ADA urges diabetics to walk for exercise, it says not to do it when there are open sores on feet.
Venous Insufficiency
Whereas arteries carry blood away from the heart to body organs and tissues, veins return it. They contain valves that prevent backflow. When blood flows backwards due to damaged valves or when it can't move forward due to a clot, venous insufficiency arises. Symptoms include aching, burning and throbbing in the feet as well as cramping and weakness of the legs. The Cleveland Clinic website says that inactivity is a risk factor. Treatment includes improving circulation by getting more exercise through walking.
References
- MayoClinic.com; Aerobic Exercise -- Top 10 Reasons to Get Physical; February 2011
- Massachusetts General Hospital; Man Gets Walking to Improve Blood Flow and Overall Health; October 2008
- Harvard; Family Health Guide; When Walking Makes Your Legs Hurt; August 2008
- American Diabetes Association: Foot Complications
- Cleveland Clinic; Venous Insufficiency; January 2007
