For those of us who are able to get out there for a walk, I thought I'd collect some information on the many benefits that may come our way as a result.
In honor of our early "spring" let's rediscover this common sense activity!!
(Just) A FEW OF THE BENEFITS TO WALKING:(excerpt from www.rodale.com)
# 1: It deflects diabetes. New research links brisk walking to a significant risk reduction for developing type 2 diabetes. Insulin resistance is a predictor of this disease, even in people with normal glucose levels. But a recent British study found that people with a family history of the disease who walked briskly, or performed some other type of moderate to vigorous activity on a routine basis, improved insulin sensitivity.
#2: It saves you on gym costs. In this icky economy, people are cutting excesses, and that includes trips to the health club. In an American Heart Association survey, a quarter of the 1,000 people questioned had axed their gym memberships sometime in the previous six months. But no matter where you live, there’s a place you can pound the pavement or trek a trail to experience the benefits of walking, and 150 minutes of moderate-intensity walking a week can help manage stress and prevent heart disease. Moderate walking equals an average of about 100 steps per minute. San Diego State University researchers suggest using a pedometer and aiming for 1,000 steps in 10 minutes, and working up to 3,000 steps in 30 minutes.
#3: It can help fade fibromyalgia pain. This chronic condition affects more than 4 percent of the population, and often involves pain, fatigue, and brain fog. A small study found that in women 32 to 70 years old, those who walked 60 minutes, performed light exercises, and stretched three times a week for 18 weeks reported significant improvements in walking and mental capacity, and were less tired and depressed.
#4: It helps you beat breast cancer.Women who walk regularly after being diagnosed with breast cancer have a 45 percent greater chance of survival than those who are inactive, according to a study published in the Journal of Clinical Oncology. Yale researchers heading up the study also found that those who exercised in the year before being diagnosed were 30 percent more likely to survive, compared to women who didn’t exercise leading up to their diagnosis.
#5: Strolling reduces stroke risk.Walking briskly for just 30 minutes, five days a week can significantly lower your risk of suffering a stroke, according to University of South Carolina researchers. After studying 46,000 men and 15,000 women over the course of 18 years, those with increased fitness levels associated with regular brisk walking had a 40 percent lower risk of suffering a stoke than those with the lowest fitness level.
#6: It can help your memory. Italian researchers enlisted 749 people suffering from memory problems in a study and measured their walking and other moderate activities, such as yard work. At the four-year follow-up, they found that those who expended the most energy walking had a 27 percent lower risk of developing dementia than the people who expended the least. This could be the result of physical activity’s role in increasing blood flow to the brain. Because walking has so many health benefits, it is no wonder that so many people have chosen it as their physical activity method of choice. If you are considering starting a walking program, run it past your physician.
Once you are ready to begin your walking program, start slowly if you are not active now. Try to walk 5 minutes a day for the first week. Walk 8 minutes the next week. Stay at 8-minute walks until you feel comfortable. Then increase your walks to 11 minutes. Slowly lengthen each walk by 3 minutes, or walk faster.
Some other tips for walking include the following:
- Wear comfortable walking shoes with a lot of support, including proper arch support, a firm heel, and thick, flexible soles that will cushion your feet and absorb shock. If you walk frequently, you may need to buy new shoes often. You may wish to speak with a podiatrist about when you need to purchase new walking shoes.
- Wear garments that prevent inner-thigh chafing, such as tights or spandex shorts. Also wear clothes that will keep you dry and comfortable. Look for synthetic fabrics that absorb sweat and remove it from your skin.
- Make walking fun by walking with a friend or pet. Walk in places you enjoy, like a park or shopping mall.
- Choose a safe place to walk. Find a partner or group of people to walk with you. Your walking partner(s) should be able to walk with you on the same schedule and at the same speed.
- Wear a knit cap in winter for extra warmth. To stay cool in summer, wear a baseball cap or visor.
- Think of your walk in three parts. Warm up by walking slowly for five minutes. Then increase your speed and do a fast walk. Finally, cool down by walking slowly again for five minutes.
- Do light stretching after your warm-up and cool-down.
- Try to walk at least three times per week. Each week, add two or three minutes to your walk. If you walk fewer than three times per week, you may need more time to adjust before you increase the pace or frequency of your walk.
- Start gradually to avoid stiff or sore muscles and joints. Over several weeks, begin walking faster, going farther, and walking for longer periods of time.
- Set goals and rewards. Some examples of goals are participating in a fun walk or walking continuously for 30 minutes.
- Keep track of your progress with a walking journal or log.
The more you walk, the better you may feel and the more calories you may burn. Experts recommend 30 minutes of moderate-intensity physical activity on most, if not all, days of the week. If you cannot do 30 minutes at a time, try walking for shorter amounts and gradually working up to it.
....Happy Walking!!!
What are your thoughts on a Compeer Walking Group? Anyone interested?
-Jen
