A Dozen Ways Walking Benefits Your Health

Remaining active in older age is key to staying healthy and independent while reducing the risk for chronic illness but regular walking has some health benefits that might surprise you.

The 12 Virtues of Daily Walking

1. Walking 20 minutes a day will burn 7 pounds of fat in a year and extend life by several years.
2. Walking 30 minutes a day, five days a week can cut the risk for heart disease by half.
3. Walking for half an hour, five days a week lowers the risk of diabetes by nearly 60 per cent.
4. Walking reduces stress and can lower blood pressure and blood cholesterol.
5. Because walking releases endorphins, it can lower rates of depression and anxiety and promotes relaxation.
6. Arthritis symptoms can be improved with regular walking without worsening the condition.
7. Walking improves function, mood and quality of life as we age.
8. Seniors who walk 6 to 9 miles a week are less likely to suffer from cognitive impairment, including dementia as they age.
9. By walking an hour a day, five days a week, women can lose 25 lbs on a 1,500 calorie diet and keep weight off.
10. Men with prostate cancer who walk 90 minutes a week can lower their mortality rate by nearly 50 per cent.
11. Women who walk regularly are 31 per cent less likely to develop colon cancer than their less active peers.
12. Walking 45 minutes a day reduces your risk of catching a cold by 50 per cent.

Source:  The American College of Sports Medicine

The Department of Health and Human Services recommends adults get at least 150 minutes a week of moderate exercise such as walking.   Aim for 30 minutes of walking every day.  If you are just starting out with an exercise program, try breaking your goal into two shorter 15 minute walks daily.  Grab a walking buddy and hit the trails, pavement or a treadmill when the weather doesn’t cooperate and get your steps in today!   And if you need more motivation, consider adopting a dog that will demand you get out for a daily walk.