PERRY BUCHANAN: Walking for better heath

Back in the early ’80s in North Carolina at one of my first gyms, I remember joking with my meathead (as bodybuilders like to affectionately be called) friends. We were amused at those who said they walked for exercise. After all, don’t we all walk as part of life in general? And then there was “Night of the Living Dead,” a movie about zombie mall walkers. With age comes wisdom. 30-plus years later, I realize that walking can be one of the best forms of exercise for just about anyone.

As it turns out, the mall walkers of the ’80s and the zombies were right. Health officials have become aware of the benefits of walking and say more malls should open their doors to walkers. The Centers for Disease Control and Prevention recently released a publication recommending the mall as a perfect place for seniors to walk. The CDC’s resource guide suggests indoor shopping centers are ideal for walking because their level surfaces make seniors less likely to slip and fall. The malls are also well-lit, have water fountains, restrooms, and places to rest. Walking inside avoids unpredictable weather and unsafe streets. Walking in groups also helps reduce isolation. Many seniors enjoy walking, talking and sharing life together.

Concerned with our increasingly sedentary and unhealthy population, fitness and healthcare leaders are calling on physicians to prescribe exercise, especially walking. The idea of walking for exercise began long before it actually became popular. To quote Hippocrates (460-375 BC), “Walking is man’s best medicine.” It’s hard to believe, but most fitness facilities in the ’80s didn’t even have treadmills. During the Victorian Era, treadmills were used for hard labor punishment. Prison treadmills were designed as a means to usefully employ convicts and use their power to be productive. The prisoner would simply work the wheel to produce power to grind corn and pump water, although some served no purpose other than punishment. Eventually, the Prisons Act of 1889 abolished hard labor and instead recognized that labor within prisons should have a constructive purpose.

According to recent studies published in the Journal of the American Medical Association (JAMA) exercise, in many cases is as effective as antidepressants and therapy for depression. It also is at least as effective as routinely prescribed medications such as Metformin for pre-diabetes. More of us now understand the importance of exercise in treating and preventing diseases. For many, simply walking is the most accessible and sustainable way to get off the couch and begin a less sedentary lifestyle. Walking is easy to start and a preferred form of physical activity. It requires no special skills or equipment, carries a low risk of injury, and offers a lot of flexibility choosing the right amount of effort and intensity.

The principal challenge of beginning a walking program is to ensure that there is enough intensity and duration to meet physical activity recommendations. Government health statistics show that in the United States just half of adults meet the U.S. Physical Activity Guidelines, which advise at least 150 minutes per week of moderate-intensity activity, 75 minutes per week of vigorous-intensity activity, or a combination of the two. That’s about 3,000 steps, or 1.5 miles, in 30 minutes, 5 days per week. Fewer than a quarter of teens meet the recommendation that all children and adolescents get at least 60 minutes of moderate to vigorous physical activity per day.

Physical activity is associated with reduced risk of heart disease, stroke, diabetes, and many cancers. Here are some pointers and things to keep in mind when starting a walking program:

— Feet and ankle weights should be avoided. They increase energy expenditure, but raise the risk for overuse injuries.

— Weighted vests (5-20 percent of body weight) increase energy expenditure and may be especially beneficial for people who cannot quicken their walking speed.

— Carrying light weights is not effective at increasing energy expenditure and may contribute to injury.

— Treadmill walking at an incline of 6-9 percent increases energy expenditure significantly, and if you cannot walk quickly, it can help you achieve sufficient energy expenditure for weight management at speeds as low as 1.7 miles per hour.

As a simple and inclusive activity, walking can lead to greater wellness, and better health. Consider starting a walking program today. Begin gradually and increase the intensity as you progress. This weekend a lot of us will spend our Memorial Day vacation at the beach. Consider kicking off your walking program with a simple, fun stroll along the shore looking for sea shells. When you have to return to the real world, you can step up the intensity.

Perry Buchanan, owner of PT Gym, is certified as an Exercise Physiologist through the American College of Sports Medicine, and Fitness Nutrition Specialist through the National Academy of Sports Medicine. Email him at [email protected]. Follow @ptgym on Twitter.