A nice, brisk walk can lower your risk of high blood pressure, high cholesterol and diabetes as much as running, according to a new study conducted at Lawrence Berkeley National Laboratory, Life Science Division in Berkley, Calif. All three conditions are risk factors for heart disease and stroke — and you can do something about them.
Researchers analyzed 33,060 runners in the National Runners’ Health Study and 15,045 walkers in the National Walkers’ Health Study. They found that the same energy used for moderate- intensity walking and vigorous-intensity running resulted in similar reductions in risk for high blood pressure, high cholesterol, diabetes, and possibly coronary heart disease over the study’s six years. Read more about the study highlights.
The more people walked or ran each week, the more their health benefits increased.
The findings are consistent with the American Heart Association’s recommendations that adults should get 30 minutes of physical activity per day, at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity per week to derive benefits.
Just start walking
You don’t have to set a marathon pace or walk for miles. You can start slow and start small. Maybe you start by walking around the block twice each night. You can work toward your overall goal of 30 minutes a day by increasing your time as you get in better shape. And if you’re busy—like most of us—you can split up your walks into 10-15 minutes each.
Have a dog? He’d be more than happy to join you for a walk. So maybe you take Fido on a 15-minute walk in the morning and one in the evening. (You could probably ‘try’ this with a cat too … though I wouldn’t recommend it.) You could also tap a friend of the human persuasion who can be your walking buddy. Pretty soon, you’ll be talking and walking and not even realize you’ve been ‘exercising’ for 30 minutes.
Too hot or too cold outside? Bad weather? Go to the mall. Take a couple of laps around each level of the mall. Then maybe afterwards you can treat yourself to that new pair of shoes you’ve been eyeing!
All you have to do is lace up with a good pair of sneakers—and walk. It’s that easy. It’s also safe. And it’s the least expensive form of exercise (new shoes purchase notwithstanding); and it has the lowest dropout rate of any type of exercise.
Before you know it, brisk walking can become a part of your daily routine. And you’ll reap plenty of benefits.