If I could bottle up a special health prevention pill,
it would be comprised of your shoes, and feet.
Recent research has shown just how much more
powerful walking is than previously thought.
I don’t need to be convinced, since people
regularly see me walking all over Los Angeles
with my training clients. They have all benefited from the
powerful, health producing, results of their walking
programs.
Compared to other cardiovascular training methods,
walking is extremely convenient, and inexpensive. You can
walk just about anywhere. All you need is a pair of
shoes, and you are off. No expensive high tech equipment is
necessary. How much easier can it be?
Another positive feature of walking is its low impact on
joints, muscles, and bones, as well as, for most people,
the physical ease of doing it.
Three recent research studies suggested there are even more
benefits associated with brisk walking. These benefits
include better survival rates for women with breast
cancer, reduced risk of endometrial cancer, and
lower rates of cardiovascular challenges.
Please be aware, walking should not be simply a shopping
stroll, but a brisk, 2.0 mph plus walk. Your walking heart rate
should reach more than 55% of your maximum heart
rate for an extended period of time. Your maximum heart
rate can be calculated by taking 220 minus your age.
The breast cancer study was recently published in
The Journal of the American Medical Association, and
was conducted at Brigham and Women’s Hospital
in Boston. Women diagnosed with breast cancer
who walked 2-3 mph, 1-3 days per week were 20% less
likely to die from the disease. Those who walked 3-5
times per week reduced their risk by 50%.
The study suggested physical activity has been linked
to lower levels of circulating ovarian hormones, which
could explain the relationship between physical activity
and breast cancer.
The endometrial cancer study, conducted at Vanderbilt
University, and the Shanghai Cancer Institute, found that
women who walked for exercise in adolescence and adulthood
had a 37 percent reduced risk of the disease. Even
post menopausal women who recently started to walk
reduced their risk 24%. The study sample was 1700
women. Reductions in risk began after 25 minutes per
day up to 50 minutes per day.
In another study conducted at Queen’s University in
Belfast, Northern Ireland, researchers examined the effects
of 30 minutes of self paced, brisk walking, 5 days per week
for 50-65 year old individuals.
The results were very impressive with significant
decreases in systolic and diastolic blood pressure,
reduction in stroke risk, and increased functional
capacity.
Now that we understand some of the many great health
benefits of walking, we need to understand
what is the best way motivate yourself to
get those 3-5 days per week in.
Researchers have found that counting steps is by
far more motivational than using time to track
progress. Shoot for 10,000 steps per day. I recommend
investing in a pedometer to keep track of the total
amount of steps you walk per day. You can find them anywhere
online, or at your local sporting good store.
10,000 steps per day walkers seem to be more aware of
how many more steps they need to achieve their goal as a result
of the constant reminder from the pedometer.
A good resource for the 10,000 steps concept is
The Step Diet: Count Steps, Not Calories to Lose
Weight and Keep It Off Forever.
Staying consistent, week after week, with your walking
program is great, but adding 2 days of strength training,
and flexibility work is even better.
For my “secret health prevention pill” consider starting
a walking program today. Lace up your shoes, take the
prevention pill, and pound the pavement!
______________________________________________
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Jim O’Connor – Exercise Physiologist / The Fitness Promoter
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Jim O’Connor is a national fitness expert, and Exercise Physiologist located in Beverly Hills, California. He is the author and publisher of the bi-weekly Wellness Word “Multimedia” Newsletter, and consumer awareness guide, Home Gym Shopping Secrets.
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