June 28, 2009

Walking For Good Health

The American Heart Association talks about walking and exercise all the time. In this article the benefits of walking at a more moderate pace for a longer time are discussed.

I find myself avoiding things that put stress on me, even if I am the one putting the pressure on myself. It isn't complicated. The human body needs exercise. I get it. Most discussions about how much exercise is necessary seem to be written by a health guru obsessed with how many hours a day they can run, swim, bicycle, or spend on an elliptical or tread machine. Someone like that telling someone like me how wonderful I will feel if I live like that is absurd.

That is why I found the AHA article interesting and non-intimidating.

"Study highlights:

* Walking longer at a slower pace improved heart health much more effectively than standard cardiac rehabilitation of walking a shorter distance at a brisker pace in overweight patients with coronary heart disease.
* In this study, moderate-pace walking for 45–60 minutes on five to six days was considered high-calorie-burning exercise.
* Researchers said it’s necessary to modify traditional rehabilitation because more heart patients are overweight."

..."In a first-of-its-kind study, researchers randomized 74 overweight cardiac rehabilitation patients (average age 64, 20 percent women) to either a high-caloric expenditure exercise regimen intended to burn 3,000 to 3,500 calories a week or a standard rehab therapy burning 700 to 800 calories weekly."

..."The study’s message is “walk often and walk far.”"

Often for me would be 5 days a week. Far would be one hour.


cheshire wife said...

Thank you for visiting my blog.

There is a machine for just about everything but no machine will ever really replace our legs, the ability to walk and the benefits of exercise.

Lou said...

Thanks for your comment. I am torn about moving because of my friends, my church, and my personal trainer..LOL

The problem with the article, and often these "studies" contradict themselves, is the time. So an hour or more a day is just as good as 1/2 hour at higher intensity? This is not new..most people don't have the time to walk leisurely that long everyday.

Other studies have shown that more intense exercise builds cardiac muscle and increases endurance.

Of course, any excerise is better than none!

CiCi said...

Chesire Wife, thanks for the comment. Intellectually I know the importance of exercise but I have such a hard time actually doing it. Walking is the only thing I am willing to commit time and energy to doing.

Lou, I can understand the mixed feelings about moving. Your comment about most people not having an hour to walk leisurely everyday is valid. For me, walking helps my circulation and it also is something my hubby and I do together.

Jason, as himself said...

I like it. This is the kind of exercise I can deal with. Although I must admit five days, 60 minutes each day is hard for me to squeeze out. But at least it is something I enjoy!

Me? Never walked into a gym since junior high.

TechnoBabe said...

Hi Jason, I agree with you, walking is free, gets me out in the fresh air, I don't have to make an appointment to walk just have to get my lazy self out there and walk. Smile.

Julie said...

Hello. Thanks for your comment at my place. You have a lovely site.

Walking is one of the things that kept my grandmother going until 103. She was awesome. I'm not one for a gym, but I do love to walk, especially through the woods or up hills.

It's nice to meet you. I'll check it all out, because I'm sure you have some advice I could use. Thanks!

TechnoBabe said...

Julie, you come from good long term genes. Your grandmother probably found what worked for her and it helped her live such a long life. I have started walking almost every day now, and just tried to ride the bike again.