8 medical benefits of walkingPresentation 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.
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
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!”