For anyone concerned about the health of their heart, walking is probably the best exercise. Why?
• It’s inexpensive (only requires a sturdy pair of shoes
• It has no harmful side effects; other exercise could result in injury; but unless you trip over your own feet and fall, minimal harm is associated with walking)
• It has multiple health benefits
• It can be done no matter where you are
So what are some of those health benefits? The American Heart Association lists several.
• For every hour of exercise, and adult gains two hours of life expectancy.
• Brisk walking reduces risk of high blood pressure, LDL (lousy lipids), and stroke
• It is estimated that people who exercise save approximately $500 a year in healthcare costs
• The risk of coronary heart disease is decreased by 51% if one walks even one hour a week
Are these benefits significant? You bet! Additionally, as if the above benefits were not enough, other health benefits also accrue.
• The risk of osteoporosis (i.e. fragile bones) is decreased
• The pain of osteoarthritis is reduced through regular walking
• May lower the risk of certain cancers (i.e. breast cancer recurrence is reduced)
• Major Depression may be alleviated, or prevented
• Diabetes status is improved, and in some cases, may be prevented or at least deferred.
It’s difficult to understand with so many benefits for walking, and so many risks associated with not walking; why everyone is not out there walking. So, get started!
Nurses' Health Study
http://www.nurseshealthstudy.org/
Walking. Medical Education Information Center
Available at: http://medic.med.uth.tmc.edu/ptnt/00000385.htm
Wyatt HR, Peters JC, Reed GW, Barry M, Hill JO. A Colorado statewide survey of walking and its relation to excessive weight. Med Sci Sports Exerc. 2005;37(5):724-30.
Roddy E, Zhang W, Doherty M. Aerobic walking or strengthening exercise for osteoarthritis of the knee? A systematic review. Ann Rheum Dis. 2005;64(4):544-8.
The Walking Site
http://www.thewalkingsite.com/
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