Today is National Walking Day! It is the first Wednesday in April every year.
Walking is considered “a powerful anti-aging intervention.” (1)
It has been shown to increase stress resilience and DNA repair as well as decrease oxidative stress and inflammation and cause mitochondrial rejuvenation. (1)
These mechanisms help us age vitally and help to increase our healthspan. (2)
What are the Benefits of Walking? (1)
1. Reduces Heart Disease Risk
2. Reduces Hypertension Risk
3. Reduces Type 2 Diabetes Risk
4. Reduces Risk of Cancer
5. Improves Sleep
6. Reduces pain and improves function in muscles, bones, and joints
7. Improves mental health
8. Improves Resilience
How to Get Started Walking:
1. Start slow if you have been sedentary. It is always recommended to consult your health provider before starting an exercise program.
3. Check out these Mayo Clinic Guidelines about Walking.(4)
4. You can meet the American Heart Association Guidelines for aerobic activity by doing brisk walking for at least 30 minutes, 5 times per week.(5)
5. Aim for 8,000 to 10,000 steps per day (1), although Dr. Lee of Harvard (3), says at least 7000 to 8000 steps is enough. Remember that all steps count, including doing housework and daily activities.
For a complete exercise program it is helpful to add strength and resistance training and flexibility exercises.
Why not use today, National Walking Day, to take steps to get more active.
To Your Health,
Dr. Jill
References:
2. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-lifespan-vs-healthspan/
4. Mayo Clinic Guidelines about Walking
5. American Heart Association Recommendations for Physical Activity in Adults and Kids.
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Disclaimer: Please note that the content on this Newsletter does not constitute medical advice. Please consult with a physician before making any medical, nutritional, or lifestyle changes recommended in this Newsletter.