Physical fitness is a key component in living a long and healthy life. But did you know that simply by walking briskly three or more hours a week, you can cut your risk of coronary heart disease almost in half?
Walking More Effective
Those results from the Nurses' Health Study of more than 121,000 women found that the length and time spent exercising appeared more important than the pace of the exercise. When the same amount of energy that is expended by walking was achieved in half the time by running, swimming, or playing tennis, the reduced risk was not much different from that seen in the walkers.
A similar study of 1,500 women at the University of Pennsylvania in Philadelphia concluded that women who walked at least 10 blocks a day for an average of six miles a week were a third less likely to have heart problems as were those who walked fewer than four blocks weekly. Walking was also found to reduce the risk of type 2 diabetes in women.
Never Too Late To Start
Research also shows that it is never too late to start reaping the benefits of better heart health. Women with sedentary lifestyles who began walking at the start of a study (conducted at Brigham and Women's Hospital in Boston) reduced their risk of heart disease by the same amount as did women who had been exercising. That's good news to those who are unable to do a strenuous workout at the gym.
How to Start
To receive the full protective benefits of walking, you must stride briskly at least three miles per hour (20 minutes or less per mile) preferably five hours a week. Even less than three hours a week of vigorous walking will cut your risk of a heart attack by 50 percent.
If you prefer to walk alone instead of in a group, you might be inspired by listening to an hour-long walking sports music CD, available in beginning, advanced, and intermediate levels at different speeds, measured in miles per hour. They come in a variety of music styles, are available at most fitness stores, and include warm-up, workout, and cool-down stages. Having a pedometer that clips to your waistband will also help you measure your distance by stride length. Bring water, and wear sunscreen. Enjoy walking your way to better health! |
