Walking - June 29, 2010 Newsletter

The Benefits of Walking

EHE Newsletter, Volume 10, Number 26
June 29, 2010

Regular physical activity helps to improve one’s overall health and reduce the risks of many chronic diseases. Walking is one of the easiest and least expensive ways for individuals to stay physically fit and is often the best way for a sedentary person to begin an exercise program. Walking is low–impact, low–risk, low–cost, easy to start and results in numerous health and fitness benefits. Additionally, walking programs have high success rates because people find it easy to stick with them.

According to the 2008 Physical Activity Guidelines for Americans, adults should engage in moderate–intensity physical activities such as walking for at least 30 minutes on 5 or more days of the week. These 30 minutes can be broken down even further into 3 separate 10–minute sessions. Lunch and breaks are ideal times to go outside for some fresh air and a walk.

Equipment

The only equipment needed to walk is a good pair of walking shoes. Look for the following when purchasing a pair of walking shoes:

• a snug fit
• a well–cushioned heel
• good arch support
• enough room for toes to wiggle
• flexible, slip–resistant soles

Health Benefits of Walking

While any amount of increased activity is healthy, brisk–paced walking is a great way for almost everyone to stay active. Studies have consistently shown that any sustained regular exercise — including walking — reduces the risks of several life–threatening diseases including:

Cardiovascular disease: According to the American Heart Association (AHA), walking for as few as 30 minutes a day provides heart health benefits and is the single most effective form of exercise to achieve heart health. It helps the entire cardiovascular system work more efficiently. Regular activity strengthens the heart muscle, lowers blood pressure, raises high–density lipoprotein (HDL) levels (good cholesterol), lowers low–density lipoprotein (LDL) levels (bad cholesterol), improves blood flow and helps the heart function more efficiently. All of these benefits reduce the risk of peripheral vascular disease, stroke, heart disease and high blood pressure.

Type 2 diabetes: Research has shown that lower rates of Type 2 diabetes are seen as a result of (at least) two hours a week of moderate–intensity aerobic activity. The more physical activity that an individual performs, the lower his or her risk will be. For those who already have type 2 diabetes, regular physical activity such as walking can help control blood glucose levels and allow muscles to absorb blood sugar, preventing it from building up in the bloodstream. This effect can last for hours or days; it is not permanent, however, so regular walking is essential for continued blood glucose control.

Certain cancers: According to the American Cancer Society, physical activity throughout life can help protect against certain forms of cancer. Physical activity works in a variety of ways to reduce risk, including helping to control weight and helping to regulate hormones (important for both breast and prostate cancers). For colon cancer, physical activity speeds up the digestive process, shortening the exposure of the bowel lining to harmful substances. Additionally, some research suggests that the risk of endometrial cancer and lung cancer may be lower in individuals who engage in regular physical activity compared to individuals who are not active.

Walking and other regular physical activities can also:

Strengthen bones and muscles: During the aging process, it is important to protect bones, joints and muscles because they support the body and aid in its movement. Keeping bones, joints and muscles healthy helps ensure that individuals are able to go about their daily activities and be physically active without limitations. Just like muscles, bones respond to the stresses placed upon them. As individuals strengthen their muscles with exercise, they will also strengthen their bones. Studies have shown that the frequent decline in bone density that happens during aging can be slowed with regular physical activity.

Improve mental health and mood: Research reported in the British Journal of Sports Medicine found that walking 30 minutes a day boosted the moods of depressed patients faster than antidepressants. A California State University at Long Beach study showed that the more steps people took during the day, the better their moods were. While exercising, the body releases chemicals called "endorphins" that can improve mood and the way that individuals feel about themselves. Exercise can help people ward off depression and anxiety, cope with stress and improve sleep. Additionally, regular physical activity such as walking can sharpen thinking, learning and judgment skills while aging.

Improve functional ability among older adults and prevent falls: Functional ability is the capacity of a person to perform tasks or behaviors that enable him or her to carry out everyday activities. When this ability is lost, it is called a "functional limitation." Middle–aged and older adults who are physically active have a lower risk of functional limitations than inactive adults. The greater the physical activity level, the greater the reduction of risk of functional limitations.

Help individuals to manage their weight: Physical activity and caloric intake both must be considered when trying to control body weight. A combination of reduced calories and walking are most effective in promoting weight loss. Walking alone may still provide some weight loss benefits, particularly if calorie consumption is not overly high to begin with. Physical activity is a critical factor in determining whether a person can maintain a healthy body weight, lose excess body weight or maintain successful weight loss.

Increase the chances of living longer: Regular physical activity has been shown to reduce the morbidity of many chronic diseases. According to the AHA, studies show that life expectancy may increase by two hours for every hour of walking performed.

Walking is an effective exercise for people of all ages and all levels of health. It is one of the easiest, most enjoyable and least expensive forms of exercise. All that is needed is a good pair of shoes, comfortable clothing and the desire to get or stay fit. Walking helps improve overall health and fitness and reduces the risks of many chronic diseases. It is the single most effective, all-purpose physical activity for most people. Individuals who are new to walking should start off with slow, short sessions and build their way up gradually. Anyone with health concerns or medical conditions should consult a physician before beginning an exercise program.

MEDICAL DISCLAIMER: The information is not intended to constitute medical advice and is not a substitute for consultation with a physician or other healthcare provider. Individuals with specific complaints should seek immediate consultation from their personal physicians.