Walking is the most popular recreational activity in
England, scoring over swimming, cycling, running, golf, the gym and
football.
Certainly getting kitted up and prepared for walking, for
whatever the turn of the weather, evokes a sense of adventure, as
any seasoned walker knows. There is always something new or
unexpected to experience on a walk: landscape, people and wildlife
combine to make this form of exercise special. My husband, Alan,
and I walk as much as we can at weekends and holidays and this
simple pleasure has enriched our lives and greatly helped to
maintain our health. Throughout the UK the walking is fantastic; we
are blessed throughout the country with a network of ancient paths
and bridle ways, mostly well maintained and signposted. It is a
privilege to roam these rights of way that we have inherited from
our ancestors.
Alan, in particular, owes much to walking. Out of the blue, in
October 2003, following a routine health check, he was diagnosed
with a large congenital aortic aneurysm just above his heart. He
was advised to stop all exercise immediately, except walking, and
to book in for open-heart surgery without delay. He prepared
himself for the operation by walking for at least an hour every
day. Six weeks later, his surgery went well and he recovered so
quickly that he was out of the hospital within the week and soon
resumed his walking regime. Four months further on and we were
enjoying a walking holiday up in the Alpujaras mountains in
Spain!
Designed for walking
One of the big differences between our modern lifestyles and
that of our ancestors is the amount of exercise we take. Most
people in Western countries lead sedentary lives, being heavily
reliant on domestic appliances and the motor car. But the human
body has evolved to function optimally whilst active. Overwhelming
evidence has convinced even the most cynical that exercise,
including walking, reduces risk of both cardiovascular disease and
diabetes and can even lower the risk of some cancers(1). Walking
can help fight obesity - just two miles a day three times a week
can reduce body weight by one pound every three weeks.
Walkers live longer
A large American study showed that people in their 50s and 60s
who regularly exercise aerobically are 35 per cent less likely to
die in the following eight years. And the benefit was even greater
for those with high heart disease risk factors(2) because aerobic
exercise raises blood levels of HDL (‘good’)
cholesterol, reduces blood levels of triglycerides and decreases
blood pressure. In fact, all systems of the body benefit from
regular walking, and so it is not surprising that two studies have
shown that walkers have enhanced immunity, fewer colds and fewer
sick days off work.
Besides enhancing strength and endurance and improving physical
attractiveness of both men and women, aerobic exercise can reduce
symptoms of a number of specific health problems. In addition to
having reduced risk of heart disease and diabetes, fit walkers are
less likely to fall and suffer injuries such as hip fractures
because their bones are stronger and their joints have greater
flexibility. Also, clinical trials have shown that walking improves
the health of asthma and arthritis sufferers and mental health can
benefit, too, since the anti-depressive effects of walking have
been shown in several studies(3).
Nutrition enhances walking benefits
The positive effects of walking can be enhanced by eating
healthily. Researchers found that as little as thirty minutes each
day, plus a healthy diet gave significant reductions in body fat,
cholesterol and blood pressure in just six weeks(4).
Knee and hip pain are likely to de-motivate the budding walker -
indeed, in the past, doctors would advise patients with arthritis
to stop walking. But no longer. In the 1990s, hospital specialists
learnt a lesson from sports therapists: mobility is key to
regaining joint health(5). Many people with knee or hip pain derive
great benefit from just walking and taking glucosamine supplements.
Even with long-standing arthritis, mobility is important to improve
the blood supply to the joints. But to make a substantial impact on
symptoms in more severe cases, a combined approach of walking,
healthy eating and dietary supplementation is required over several
months. Such a supplement combination might comprise vitamins C and
E, omega 3 fish oil and glucosamine, perhaps augmented with herbal
anti-inflammatories, such as ginger, devil’s claw or
turmeric. This may seem a lot to take, but the benefits of healthy,
pain-free joints is immeasurable.
Of course, this type of regime benefits other parts of the body
besides the joints. Apart from walking, Alan’s good recovery
from cardiac surgery owed much to his healthy diet, which he
augmented with a basic supplement regime: a multivitamin and
mineral, vitamins C and E and omega 3 fish oil. The use of these
supplements to reduce cardiovascular disease risk and to enhance
general well being is supported by clinical studies and it
certainly paid off in his case.
1. Tang R et al International Journal of Cancer 1999,
82: 484.
2.Richardson CR et al Med Sci Sports Exerc 2004, 36:
1923.
3. Knubben K et al Br J Sport Med 2006 [Epub ahead of
print].
4. Aldana SG et al J Am Diet Assoc 2005, 105:
371.
5. Allen ME Rheum Dis Clin North Am 1990, 16:
887.
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