THE WHOLE YOU
E xercising even just 20 minutes a day is one of the best ways to lower your risk of many common health conditions — heart disease, obesity, stroke, diabetes, cancer, osteoporosis, depression, anxiety, insomnia and dementia. For most of us, one of the easiest and most e ective exercises is walking. Before you start walking, here are some things to keep in mind: • See your doctor. If you’re over 60 or have been diagnosed with heart disease or another chronic health condition, talk to your doctor before you start a new exercise program. • Shoes matter. Wear sneakers that are comfortable, fit well, and have good traction and support. • Start slow. If you’re currently not exercising at all, even a five-minute walk around the block can lead to big benefits for your health and well-being. For every hour you walk, you may increase your life expectancy by two hours. Research shows that people who walk just 10 minutes per day tend to be happier than those who don’t exercise. • Rack up the minutes. Based on current health research, the American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity —which translates to about 20 minutes per day or 30 minutes five times per week. • Ready to up your game? If you’re already walking 150 minutes per week and looking or light weight lifting twice a week. Or get even more health benefits by doubling your aerobic activity to 300 minutes per week. Try brisk intervals, such as walking one block fast followed by two blocks slow, or try walking a little faster to the next tree or mailbox. If you’re feeling really fit, try incorporating hills or stairs into your routine. Sources: American Heart Association, Cleveland Clinic, The New York Times, WebMD for a greater challenge, add muscle- strengthening activities such as yoga
All truly great thoughts are conceived while walking. — Friedrich Nietzsche
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MEDICA MAGAZINE | SPRING 2020
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