8 medical benefits of walking
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8 medical benefits of walking

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  • Men who walked briskly — at a pace of about 3 miles per hour or faster — at least three hours per week were 57% less likely to experience disease progressionRead more: http://healthland.time.com/2011/05/25/prostate-cancer-studies-find-benefit-in-daily-acetaminophen-and-brisk-walks/#ixzz1qdWD6sGD

8 medical benefits of walking 8 medical benefits of walking Presentation Transcript

  • 8 MEDICAL BENEFITS OF WALKING
  • Prevent Type 2 Diabetes Study suggests that walking briskly for 30 minutes every day can prevent type 2 diabetes by 30 percent.Source: Harvard. (2011). The nutrition source. Retrieved fromhttp://www.hsph.harvard.edu/nutritionsource/more/diabetes-full-story/index.html
  • Prevent Heart Attacks • Brisk walking for 5 hours a week cuts heart attack risk by 40 percent • An additional 90 minutes a week of vigorous exercise, such as aerobics, cut your risk almost in halfSource: Keep on walking.. (2000). FDA Consumer, 34(2), 4. View slide
  • Reduce Pain with Arthritis • Walking strengthens the muscles and tissues surrounding the joints that would otherwise be stiff and weak due to inactivity • Work your way up to 20 to 30 minutes three times a week • You can also split up into 10- minute blocks if thats easier on your jointsSource: Mayo Clinic Staff. (2010, August 12). Exercise helps ease arthritis pain and stiffness.Retrieved from http://www.mayoclinic.com/health/arthritis/AR00009 View slide
  • Lower Risk of Depression• Exercise releases feel-good chemicals that eases depression• Aim for 30 minutes of brisk walking 5 times a week or 60 minutes 3 times a week for best resultsSource: Miller, M. C. M. D. (2008). Understanding depression. Retrieved fromhttp://www.health.harvard.edu/newsweek/Exercise-and-Depression-report-excerpt.htm
  • Prevent Prostate Cancer Progression Study results showed that those who walk at a pace of about 3 miles per hour or faster — at least three hours per week were 57% less likely to experience disease progression.Source: Adapted from “American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention,” CA: ACancer Journal for Clinicians (March/April 2002), Vol. 52, No. 2, pp. 92–119.
  • Reduce Risk of Breast Cancer American Cancer Society recommends brisk walking at 45– 60 minutes for at least five days of the week.Source: Adapted from “American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention,” CA: ACancer Journal for Clinicians (March/April 2002), Vol. 52, No. 2, pp. 92–119.
  • Lower High Blood Pressure • Walking lowers high blood pressure by improving blood flow • Aim for at least 30 minutes of brisk walking most days of the weekSource: Mayo Clinic Staff. (2010, August 10). Exercise: A drug-free approach to lowering high blood pressure. Retrieved fromhttp://www.mayoclinic.com/health/high-blood-pressure/HI00024
  • Improve Overall Fitness • Walking can improve your stamina in performing daily tasks • Every step counts, even a 10-minute brisk walk can increase fitnessSource: Sykes, K. (2009). Healthy steps. Occupational Health, 61(9), 40-43.
  • Take Away… MedicalBenefits & Walking Minutes Per Week Prevention Speed Type 2 diabetes Brisk 30 5 – 7 times Heart attack Brisk 45 7 times Arthritis Pain Moderate 20 – 30 3 times Depression Brisk 30 / 60 5 times / 3 times Prostate Cancer 3 miles / hour 30 6 times Breast Cancer Brisk 45 – 60 5 times High Blood Pressure Brisk 30 5 – 7 times Overall Fitness Brisk >10 5 – 7 times“Improved health is just one step away…. Happy Walking!”
  • • http://healthcarediary.com/diabetes-type-ii/• http://www.depressionhelp101.com/wp- content/uploads/2011/06/depression-help.jpg• www.prostate-health-center.com• http://chicklitplus.com/tag/breast-cancer/• http://jackiebrand.com/attachments/Image/FitnessTestingBlood Pressure.jpg• http://www.beautythroughstrength.com/wp- content/uploads/2012/03/walking-for-weight-loss.jpg• http://akiavintage.com/wp-content/uploads/2011/12/heart- attack-patients-image4.jpg• http://www.drkurnig.at/data/pix/bilder/arthritis_rheuma_gicht_en tzuendungen_003_100910111310.jpg• http://www.theshoespoint.com/wp- content/uploads/2009/01/walking-shoes.jpg