Walk Away from Disease

By Erica K. Perkins, MS, University of Virginia fitness director

Walking may be the best way to prevent many diseases such as heart attack, stroke, diabetes and depression. This may sound too good to be true, but it's backed by major research. Best of all, walking requires no membership, prescription or fancy equipment. The list of benefits are quite convincing:

No Weigh.  Along with healthy eating, physical activity is the key ingredient for long-term weight management. For overweight individuals, a decrease in weight of five to seven percent can lower your risk of heart disease, stroke, cancer, type 2 diabetes and osteoarthritis.

Blood Pressure Bliss.  Walking can be just as effective as some medications in lowering blood pressure. Research has shown that regular exercise, such as walking, lowers systolic and diastolic blood pressure by a mean of 10 mmHg.

Healthy Heart.  Brisk walking for three hours a week, or just 30 minutes a day, can cut your risk of heart disease almost in half, according to the U.S. Surgeon General.

How Sweet It Is. Research from the Harvard School of Public Health finds that moderate exercise, accumulated throughout the day, can help manage blood sugar levels and lower the risk of type 2 diabetes by nearly 50 percent.

Dense Is Good (for bones that is) Study after study has shown that regular exercise can stop bone loss or even help you build your bones back up again so they are not as likely to break during a fall.

Convinced yet? In addition, many studies have concluded that daily walking may:

  • Prevent many cancers
  • Improve immune function
  • Slow the symptoms of aging
  • Reduce stress
  • Increase brain function and mental alertness
  • Alleviate back and arthritis pain
  • Strengthen muscles, bones and joints
  • Improve sleep
  • Increase energy, vigor and quality of life

Get Started, Stay With It!

Consistency is your answer to disease prevention and an increased quality of life. Start by accumulating at least 30 minutes of walking five or more days each week. Eventually increase to a continuous walk of 30 to 60 minutes. Here are some helpful hints to get you started:

  • Check with your physician before starting any exercise program.
  • Check with a local running shop to be sure you are wearing appropriate footwear and moisture-wicking socks.
  • Walk with a buddy or a group to increase adherence.
  • Change your course regularly to prevent burnout.
  • During the summer months, walk when the weather is coolest -- typically early morning or late evening.
  • Have a back-up plan for bad weather.
  • Use the "talk test" to determine how hard you are working -- you should be able to carry on a conversation throughout the walk.
  • To gain more benefits increase one of the following at a time: intensity (walk faster or up hills), duration (walk longer) or frequency (walk more times per week). Do not do all three at once and be sure the increase is only 10 percent over the previous week to prevent injury.
  • Drink plenty of water.