Got 10 Minutes or More? Take a (brisk) Walk for your Good Health

Bea Boomer’s Vital Aging Project – Day 38– 3/30/15

 

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Did you know that April , 2015 is the 9th annual National Walking Day? This awareness day is an initiative from the American Heart Association

Walking is a great exercise to start in the springtime. The air is fresh and clean, tulips and daffodils peek out from neighborhood lawns, dog and Canadian geese poop are no longer hidden by the snow. . . (Yikes!  Sorry, that’s one of the not so nice things about walking in the early spring – just watch where yer walkin’) 

According to physician Joan Dorn, who’s the Chief of the Center for Disease Control’s (CDC) physical activity and health branch, walking is one of the best ways to add physical activity to your life. * And Bea thinks so too!  

What can walking do for you?  Take a look at these benefits:

  • Brisk walking (3-4 miles per hour) for an hour every day can cut a high-risk adult’s risk of developing Type 2 diabetes by 60%.
  • Brisk walking can improve your heart health.  Walking 30 – 60 minutes a day, for five days a week, can cut your risk of heart disease by 40%.** It can also help protect you from high blood pressure and strokes. 
  • Walking can boost mood, decrease disability rates for seniors, reduce high blood pressure, relieve osteoporosis and arthritis and back pain.
  • Walking regularly can help protect your brain, staving off memory loss.
  • Walking helps you keep fit and burn fat – but remember to challenge yourself; the same routine day in and day out will eventually cause weight loss to plateau. You need to increase intensity and shake up your routine. 

Walking is also one of the easiest exercise programs to start.  Why?  Well, walking is inexpensive; all you need is a good pair of walking shoes.  It doesn’t cause grief to your knees or feet.  In good weather, you can walk outside and get fresh air and sunshine at the same time.  When it’s raining or snowing, try power walking DVDs (Leslie Sansone, a popular fitness expert, has a wide variety of DVDs, check her out on Amazon.)

Move it or lose it, that’s my theory.  We have two legs and one posterior.  If we were meant to sit all the time, we’d have two butts and one leg! Now how weird would that be?

What if you can’t walk? Chair Exercises and Limited Mobility Fitness 

Sources:

*USA Weekend, Sep 21-23, 2012. The Power of Walking (Kelly Bothum)

 **Beth Israel Deaconess Medical Center.  Walking is Good for your Heart.

 

 

Long Term Benefits of Aerobic Exercise

Bea Boomer’s Wellness Project – Day 14 – 2/4/15

In Bea’s previous post, she talked about the short term benefits of aerobic exercise.

The long term benefits of this form of exercise are just as important, and affect our longevity in several ways.

  • Aerobic exercise, along with other fitness options, are a boon for our brain health.  Who in the heck wants their brain cells to rust as they age?  Bea sure doesn’t.  A recent study published in Frontiers in Aging Neuroscience documented the effects of exercise on memory and other cognitive functions.  This is only one study, of course; but there are plenty more out there in Googleland that provide additional evidence of the power of aerobic activity on our brains.  
  • Aerobic exercise helps us fight off age-related disease and conditions that make aging not-so-fun! There’s a great deal of scientific evidence linking aerobic exericise to the prevention of heart diseases, certain cancers, Type II diabetes, and stroke. 
  • Aerobic exercise can helps us increase our endurance, flexibility and balance, all of which help fight off frailty as we age.  

Wonderful winter aerobic exercise option:

 

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For further reading:

Here’s what the CDC has to say about physical activity:  Physical Activity and Health 

Short Term Aerobic Exercise Helps you Stay Mentally Sharp 

Bea’s Wellness Beat: Running 

80 Percent of American Adults don’t get Recommended Exercise