Fitness By Frank Adornato
The Experts Weigh In… WALK For a Longer and Healthier Life
The human body was made to move. For millennia, humans have walked the globe. It was and still is a basic means of transportation, getting from point A to point B. With technology, however, humans have become more sedate. In fact, as we’ve experienced these past few months, we don’t have to leave our homes for just about anything. The computer, smart phone, and TV have become our access to the outside world. We walk less and sit more, which can be detrimental to our health. In fact, data tells us that this sedate lifestyle is taking years off of our lives.
In a recent study 330,000 men and women were followed for 12 years. Some walked regularly and others did not. Among the group of those who walked 20 minutes a day every day, there was a significantly lower death rate.
These results add to the long list of scientific studies that show the many benefits of walking.
1. It’s great for the heart. In a study conducted at Duke University Medical Center, researchers found that walking briskly for 30 minutes every day lowers your odds of developing heart disease and stroke.
2. It cuts breast cancer risks, according to a study published in the Journal of the American Medical Association.
3. A brisk walk in the afternoon will help you get a better night’s sleep, according to the National Sleep Foundation. Experts say that walking may boost levels of the feel-good hormone serotonin, which relaxes you.
4. Walking can relieve depression, anxiety, and stress, according to what University of Texas researchers found.
5. It keeps you slimmer, according to another Duke study.
6. It staves off senior moments. Regular strolls are also linked to mental sharpness in seniors. Several studies in older people suggest that walking, even for as little as 45 minutes a week, helps ward off Alzheimer’s disease.
What does this mean for you? If you walk briskly 20 minutes or more a day, you’ll increase the odds that you’ll live longer and have a better quality of life. Walking “briskly” means walking at a speed of about 3.5 to 4 miles per hour or 17 to 15 minutes a mile. As a point of reference, casual walking (e.g. walking through a mall) is at a speed of about 3 miles per hour or 20 minutes a mile.
Walking is easy and it can be enjoyable. Here in Pinellas County we have innumerable beaches, trails, and parks where you can get outside, enjoy the fresh air and walk for years to come.
Frank Adornato is an author, speaker, triathlete, college certified wellness coach and trainer. He is a five-time Ironman finisher, including two finishes at the World Championship Ironman in Kona, Hawaii. He and his wife Judy live in St. Petersburg. For more information on Frank and the training services he provides, visit his website at www.triitall.com.