Have you ever wished that your medical provider could give you a wonder drug to live longer and feel better? You may be surprised to learn that this magic prescription is already available: walking for fitness. You can substantially reduce your risk of death from all causes, including heart attack and stroke, just by taking a daily vigorous walk.
Fitness walking has numerous benefits: it helps mood, lowers blood pressure, controls blood sugar and improves your cholesterol. Walking is associated with lower rates of colon, breast and kidney cancers; it prevents osteoporosis, improves arthritis pain and helps with weight control. Your immune system will strengthen and your sleep will deepen. If that’s not enough, walking for exercise has even been shown to lower the risk of dementia by as much as 50%.
Spring is a great time to start a walking program. You’ll only have to walk 21 minutes daily or 30 minutes five times a week (a minimum of 2 1/2 hours per week). If you’re over 40, overweight, have a medical condition, or haven’t exercised in a long time, first get the okay from your health provider.
Credit: Courtesy of U.S. Department of Veterans Affairs
Walking at moderate intensity is also crucial. Take your pulse before you exercise to determine your baseline heart rate, then check again after 10 minutes of exercise. Your target heart rate should be 50-70% of your maximum, depending on your age. (See chart). Another way to monitor your pulse is with an activity tracker. Your doctor can also help you determine your goal heart rate.
The talk test is an additional, reliable way to make sure you’ve achieved moderate intensity exercise: you should be able to talk while you’re walking but not sing. Keep in mind that higher levels of exercise intensity have not been shown to increase health benefits.
If you’re new to exercise, just go for 10 minutes at first, and gradually increase your time every day. This will also minimize your risk of injury. Wear shoes with a good arch support and flexible soles, and clothing that is weather-appropriate.
Look straight ahead while walking, not at the ground. Swing your arms freely with elbows bent. Consider “Nordic walking,” using ski poles for balance and a good upper body workout.
Plan your course: avoid uneven, cracked sidewalks and roads with too much traffic. If you walk in the street, New York state vehicle laws advise pedestrians to use the left side of the road, where they can see cars as they approach. As a safety precaution, walkers should always carry a cell phone and identification.
There are a variety of ways to keep yourself motivated. You can walk with a friend, listen to an audiobook, or walk mindfully: take in the beauty of nature and enjoy the sounds around you.
In bad weather, you can walk in place at home while listening to music or watching TV. Set realistic goals. If you can’t walk as long as you’d like, try several short sessions throughout the day. The benefit of small amounts of exercise adds up.
Mary Jenkins is recently retired after nearly 40 years as a family practice physician in New York state.