When my daughters were younger they were
very involved in organized sports. For
anyone who has children you know that this is both very time consuming and very
expensive. Why did I do it? Truthfully, I supported them as long as they
wanted to participate because I never wanted them to have to fight the weight
battle like their mom. The best
consequence of that is that they are both very healthy and fit young women who
happen to still enjoy physical activity.
The other by-product is that they are my best support system in trying
to become more active myself.
My youngest has recently developed an issue
that requires some physical therapy and has been told to limit her activity at
the gym. Not wanting to give up on her
own fitness level she has taken to walking … everywhere and anytime she
can. So I need to thank her for sharing
the following internet find with me. I
thought it was informative and interesting enough to share here.
Dr. Evans goes through the information pretty
quickly in the video so let me recap some one the important points.
Walking has the biggest impact on and has the
biggest return for the time investment on your health and fitness.
Walking makes the biggest difference to
your health.
Walking is beneficial for so many different
health problems.
Patients with knee arthritis who walked for
one hour three times a week reduced their rates of pain and disability by 47%.
By walking, older patients reduced progression of Dementia and Alzheimer’s by around 50%.
Patients at high risk of diabetes, when
coupled with other lifestyle interventions, found walking reduced progression to
Frank Diabetes by 58%.
Post menopausal women who walked 4 hours a
week had a 41% reduction in the risk of a hip fracture.
In patients suffering from depression, 30%
were relieved with a short walking program and then it bumped up to 47% as walking
time increased.
The best outcome is in overall quality of
life, which encompasses all of the above.
It’s really about making your life better and walking has been shown
again and again to improve quality of life.
The best thing you can do for your health
is to spend half an hour being active.
It has been proven that obesity and no exercise is a very bad
combination, being responsible for the most negative consequences of obesity
from a health point of view. If the
obese person increased their activity - even if they did not have a weight loss
– the activity made a significant difference.
Their overall health was much, much better and the exercise annihilated
many of the negative consequences of obesity.
The rate of return seems to decline after
20 to 30 minutes of walking a day. So
from a health perspective thirty minutes is the most beneficial.
24 Hours - 1/2 hour = 23 1/2 Hours
We see big differences when somebody goes
from not doing anything to doing something.
In the case of high blood pressure it was found that under 10 minute
walking made no significant difference, an 11 minute to 20 minute walk resulted
in a 12% reduction in rates of high blood pressure (hypertension) and at over
21 minutes walking, a 29% decrease of rates in high blood pressure. So the authors calculate that with every 10
minute increase in your walking, there's a 12% reduction of likelihood of
getting high blood pressure.
“Somebody has to do something;
it’s just incredibly pathetic that it
has to be us'
Jerry
Garcia, lead singer for the 'Grateful Dead'
“Walking is man's best medicine”
Hippocrates, father of modern medicine
Who is Dr. Mike Evans and what are his
qualifications for making the claims about walking? The following is from his website.
When I started in medicine I was most
interested in getting things right, what we in healthcare call “evidence-based
medicine”. I chaired the provincial guidelines initiative, started a critical
appraisal column in Canadian Family Physician, sat on the Canadian Expert Drug
Advisory Committee, and chief-edited Canada
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