Medical Benefits of Walking
Everyone seems to believe that walking is good for your health, but there is actually extensive data to backup that claim.
Many studies have found decreased overall mortality in people who exercise regularly. For example, an observational study of 252,925 people ages 50-71 found that regular moderate exercise (at least 30 minutes of moderate activity most days of the week) reduced mortality risk by 27%. Combining moderate exercise with some vigorous exercise reduced the risk by 50%.
Many of us are more interested in our overall health and quality of life than in our longevity. Regular moderate activity results in many specific health benefits that reduce the incidence of chronic diseases and improve the quality of life. Regular exercise has been shown to:
Lower the risk of heart disease and stroke
Lower the risk of high blood pressure (which contributes to heart disease and stroke)
Lower the risk of type 2 diabetes and better control blood sugar in people who have diabetes
Lower the risk of high cholesterol, which also contributes to heart disease and stroke
Give some protection against multiple different types of cancer. Studies have shown a 27% decrease in the risk for most types of colon cancer when comparing the most active and least active people. For people being treated for cancer, observational studies have found a link between exercise and improved survival. In addition, in cancer patients exercise improves fatigue and quality of life.
Help in preventing weight gain as we age, and when combined with diet, help with weight loss
Improve cognitive function
Lower the risk (with weight bearing exercise like walking) of osteoporosis, and in people who have osteoporosis, lower the risk of hip fractures
Reduce falls and fall-related injuries
Improve sleep and depression and reduce stress and anxiety (see Charlie Bresler’s blog about the psychological benefits of exercise)
What is regular moderate exercise and how much is enough?
The 2018 US Physical Activity Guidelines recommend 150 minutes per week of moderate to vigorous aerobic activity, with muscle-strengthening activities 2 days a week. It is best to spread the weekly time over 3 or more days. Exercising more than 150 minutes a week and/or adding some vigorous exercise adds some additional health benefits.
Walking is a great way to get your aerobic activity. It is simple, doesn’t require any equipment, and is available to everyone. It is also easy to measure - by time, distance, or step count. A good daily step count goal to work up to is 7,000 -10,000 steps a day. To get the most benefit, try to walk fast enough so that you can have a conversation but are too winded to sing a song. But if you are new to exercising, you should start at a speed and a distance that feel comfortable for you and increase them gradually.
Feel Good. Do Good.
Diana Schott MD
