The Mayo Clinic defines walking as a gentle, low-impact exercise that enhances your levels of fitness and health. Walking is an aerobic exercise that improves the body's oxygenation and circulation. It provides physical, mental and psychological effects resulting in a variety of health benefits at minimum cost.
Benefits
Walking is a natural, easy exercise that offers a variety of health benefits, including weight management and increased energy. It lowers blood pressure, lowers LDL, or bad cholesterol, and raises HDL, or good cholesterol levels. Walking increases muscle tone and bone strength, and reduces bone loss. It also reduces stress, provides sound sleep and helps create a positive attitude and an overall feeling of health and well-being.
Alzheimer's
Alzheimer's disease affects 2.4 to 5 million Americans, according to the National Institute on Aging, as of 2011. The effects of walking may slow the decline of mild cognitive impairment, or MCI, in patients with Alzheimer's disease and in healthy adults, according to Dr. Cyrus Raji of the University of Pittsburgh. Research shows that walking five miles a week protects the brain structure over a 10-year period in people with Alzheimer's. The patients also showed a slower decline in memory loss over a five-year period.
Preparation
Walking shoes should be comfortable, with arch support, firm heels, flexible soles and shock absorbency. Clothes should be loose fitting, comfortable and appropriate for the weather. Wear a reflective tag or tape so you can be seen when it's dark. Start with a five-minute warm-up, followed by stretching. Finish with a cool-down by walking slowly the last five minutes.
Technique
The American Academy of Orthopaedic Surgeons recommends, after the initial warm-up, that you increase your walking pace to produce an aerobic effect over a 15-minute period. Your heart will beat faster and your breathing will be deeper. Keep your head up, back straight, abdomen flat and swing your arms. Take long strides, pointing your toes straight ahead.
References
- Mayo Clinic: Walking: Trim Your Waistline, Improve Your Health
- American Academy of Orthopedic Surgeons: Exercise Walking
- Alzheimer's Dementia: Alzheimer's Disease and its Definition, Signs and Symptoms
- American Health Assistance Foundation: Preliminary Results Show That Walking May Slow the Progression of Alzheimer's Disease
Member Comments