Forget ‘Gym ‘n’ Swim’ and all the agro that goes with it; simply stepping out your front door for a brisk evening walk is easy, refreshing, and can do you the world of good.
According to Ancient Greek physician Hippocrates, “Walking is man’s best medicine.” And what a relatively simple and inexpensive ‘pill to take’ to make such a big impact on maintaining and improving our health. Dr Mike Evans, a professor of Family Medicine & Public Health at the University of Toronto, came to the same conclusion as Hippocrates, presenting his investigations in an entertaining and educational YouTube video called ‘23½hours’. Here are some of the findings that convinced him:
Patients with knee arthritis who walked three times weekly “reduced their rates of pain and disability by 47%.”
Patients at high risk for diabetes who walked and participated in other healthy lifestyle changes reduced their risk by 58%.
Walking reduced anxiety by 48%.
Walking is also the number one treatment for improving sleep.
The list goes on, with all data pointing toward walking as the single most effective factor for better health.
So what is the most effective “dose” of physical activity like walking? Well, to quote one health adviser, “Some is better than none, more is better than some, and too much is hard to get.” More specifically, the current recommendation for adults is 150 minutes per week of
moderate aerobic activity or 75 minutes per week of vigorous aerobic activity. Moderate means that heart rate increases and breathing is heavier – the exerciser can still talk, but is unable to sing. There are lots of ways to increase your activity level, but the key is to find something that allows you to do what you enjoy in a way that motivates you to make it a habit – to do it regularly and continue being active for a lifetime.
The benefits of choosing walking to be active are many:
Walking is a very simple and inexpensive form of exercise. It takes little equipment – just comfortable shoes and clothes you can move in.
Walking can be done anywhere that’s safe.
Walking can be done alone for a quiet, thoughtful time. You can walk in private to pound out the stresses of the day.
Walking with others can be a great way to connect with friends or family.
Walking with ‘man’s best friend’ can make it that much easier. According to research, 67% of dog walkers achieved 150 minutes per week just with the dog walking.
What better time than now to get off the couch or step away from the computer and go for a walk – do it for your health!