June
2000
Walking: The
Ideal Exercise? |
| Brisk
walking three hours a week can have the same effect as 15 minutes of
daily vigorous exercise, lowering the rate of heart attacks in women
by up to forty percent! And, no special equipment or training is
needed. |
 The best all-around form of exercise happens to be one that requires no
special equipment, training, or skill. It's something most of us do every
day: walking. This simple activity offers numerous benefits for seniors
who want to exercise.
Although it's self-evident that walking would be good for you, various
benefits have been confirmed by major scientific studies:
- Reduced risk of heart disease. The Nurses Health Study of 72,000
women found that three hours of brisk walking a week has the same
effect as 15 minutes of vigorous exercise daily. Either form of
exercise lowered the rate of heart attacks by up to 40%.
- Regular walking also helps treat established cardiovascular
disorders: it lowers blood pressure, reduces "bad"
cholesterol, and raises "good" cholesterol.
- Stronger bones. The density of your bones is related to the amount
of weight-bearing exercise you do -- walking is a weight-bearing
exercise. In one study, walking was a close second to weight-lifting
in increasing bone density, which helps prevent osteoporosis and
fractures.
- Effective weight control. The National Weight Control Registry
evaluated people who sustained a 30-pound weight loss over five years
and found exercise to be key. It also found walking to be the most
common form of exercise by people who lost weight successfully. For
best results, walk with gusto!
- Reduced risk of diabetes. Walking helps prevent obesity, reduces
blood glucose levels, and increases the body's response to insulin.
- Mood elevation. Exercise helps ward off depression.
- Reduced cancer risk. Physical activity may help lower the risk of
breast and colon cancers.
How far and how fast should you walk for these benefits? For the most
health benefit, walk at a 3-mile-per-hour pace, which is fast enough to
cover 15 city blocks or 1.5 miles of country road in half an hour.
Although this pace is faster than a leisurely stroll, it's slow enough for
most people to be able to carry on a conversation with a walking buddy.
If you have led a sedentary lifestyle and are starting an exercise
program, you don't have to go the full 30 minutes at the start. Begin
walking 10 minutes a day for a week and add five minutes each week. Select
comfortable walking shoes, wear acrylic socks that absorb perspiration and
prevent friction, establish a good route (uncongested, well-lighted, with
a uniform surface), and stay hydrated by drinking a glass of water before
and after your walk.
SOURCE: Harvard Women’s Health Watch, November 1999.
| The Health Alliance, in partnership with the Hamilton County Park
District and the Hamilton County General Health District, has teamed
up to start walking clubs at both the Winton Woods and Miami
Whitewater Parks. Participants have an opportunity to walk with a
Park Volunteer and fellow club members every Monday, Wednesday and
Friday at 9:30 a.m. Membership in the walking program is absolutely
FREE. Participants can come to the parks as often as they like. You
can even keep track of your hours or minutes of walking that you
would do in your neighborhood or at another area park.
In addition to participating in the walking program, other
events have been scheduled. On June 6, both Winton Woods and
Miami Whitewater will be hosting educational programs at 11:00 a.m.:
Winton Woods: " The Benefits of Yoga"
Miami Whitewater: " Cooking with Herbs"
These same programs with be offered at opposite locations on
September 7.
Besides these educational programs, there will be social events
where members will be given prizes for their efforts.
For more information please contact Senior
Care Preferred at 1-513-585-6462 or call (513) 521-Park (ext. 240) to have a membership
packet mailed to you. |
|
Contact Us:
Senior
Care Preferred
1-513-585-6462
.
|
