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Can walking save your life?

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Lately it seems that at least once a month there is a new article saying how horrible sitting is for our health. One article even equated sitting with smoking as the latest nail in our coffins. So if sitting is killing us, can walking save us from an untimely death?

Experts seem to think so. While many of us think we need to have a formal gym workout, a trainer or go to the latest exercise boot camp, walking is a simple exercise that requires no special equipment other than a comfortable pair of shoes!

Benefits of walking:

  • Increases energy and stamina
  • Improves mood and reduces stress
  • Strengthens bones
  • Helps in relaxation and better sleep
  • Reduces your risk for high blood pressure, high cholesterol, heart disease, stroke and Type 2 diabetes
  • Tones your muscles, including your heart
  • Increases the number of calories you burn, helping you lose and keep off weight

Fitbits, Jawbones and other wearable movement trackers have elevated walking to a more sophisticated exercise. I’m quite obsessed with mine as I mentioned in another blog post. Having the device lets me know when I haven’t moved enough to justify that peanut butter cookie.

Mark Starling, MD, Chief Medical Officer at Banner Heart Hospital in Mesa, Arizona, says walking is a great way to keep your heart in shape.

“Your heart is the most important muscle in your body. It needs exercise like every other muscle and the only way to do this is through aerobic exercise,” he says. “Sitting too much can affect the heart … make it flabby and no longer working efficiently.”

A heart that isn’t pumping blood efficiently can set us up for blocked arteries, high cholesterol and high blood pressure, he added.

For those of us whose jobs require long hours of sitting, there are several things we can do to walk more:

  • Park as far away as possible so your walk from your car to your desk gives you an opportunity to get in some steps.
  • Wear a pedometer or a tracking device and try to get in at least 5,000 steps a day; 10,000 steps are ideal.
  • Walk your dog! You can also try walking your cat, but good luck with that.
  • Get up from your desk at least once an hour and walk around a bit.
  • Walk at lunch time.
  • Walk over to a colleague’s office or cube instead of sending that email, instant message or phone call.
  • Map your routes. I always try to find at least a one-mile walk around my office. Walk outside when you can. Treadmills are great, but when you get bored it’s easy to stop. When you are outside, you have to get yourself back home.
  • Walk or jog in place when watching TV.
  • Take the stairs.
  • When running errands, take a lap around the inside of the store before you start filling your cart. This is a good one when it’s too hot to walk outside!

Have you been thinking about starting a walking program but don’t know where to start? Try starting slowly, just a few days a week, only a few minutes at a time and gradually try to build up to 30 minutes, 5-7 days a week as outlined in this article.

Two other articles in the Banner Health Library also give great advice:


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