Walk it Out! By Jannie Carter, Extension Assistant Director

Are you aware that 3 out of 5 adults in the United States do not engage in physical activity on a regular basis? True, a very small percentage cannot engage in strenuous exercise for health or other reasons. But, there are levels of physical activity and acceptable ranges of exertion to fit just about everyone's health needs. Physically inactive individuals are taking serious health risks. A lack of exercise can have major consequences for both youth and adults.

Two consequences that have drawn national attention are obesity and being overweight. Alabama ranks high with respect to both youth and adults who are overweight. Obesity rates among children have more than doubled over the past two decades. Being overweight generally comes from consuming more calories than you burn. The more health conscious you are about your food choices the better control you have over your caloric intake. The more calories you burn, the more weight you can lose. Every time you are physically active you use calories.

Physical activity before a meal can decrease your appetite and speed up your metabolism causing you to continue to burn calories throughout the day even when you are resting. Losing weight will help you to feel better and exercise will help you to keep your muscles toned. Moreover, physical activity can help to eliminate idleness and relieve stress that can increase your appetite.

The Centers for Disease Control recommends some moderate physical activity for everyone. Moderate physical activity is vital to a healthy lifestyle. Moderate intensity refers to activities that burn 3 to 7 calories per minute. These levels might be achieved through activities such as mowing the lawn, swimming, cycling, dancing, or walking.

As you well know, walking as a mode of exercise is becoming increasingly popular. So what are the real facts that are causing such an interest? Experts have labeled walking as coming close to being the most perfect exercise. In fact, health professionals say that walking regularly can be enough exercise to maintain a fit and healthy body no matter how old you are. Thirty minutes of walking as a moderate pace for 5 days a week can sustain fitness.

Nutritionists have estimated that if you walk just one mile a day, you can burn 100 calories, resulting in about 11 pounds of weight loss on average in a year. Further, research has shown that people who walk approximately 20-25 miles per week out live those who do not walk by several years. On average, every minute of walking can extend your life by 1 and 1/2 to 2 minutes. Walking is one of the best and most economical exercises. Free and convenient, walking requires no training or equipment, just a good pair of walking shoes. Both the young and the old can engage in it. It is a self-paced exercise that anyone can do at their own speed and choosing their best time of the day.

Walking works most any time. And, you can split the activity into 10 or 15 minute sessions throughout the day, early morning, during the lunch hour or after dinner. Walking in the evening after a meal helps you to rest better at night and helps to digest a heavy meal that might otherwise not digest properly.

Regular walking can reduce the risk of a number of health problems with benefits such as:

• Improving heart and lung efficiency
• Burning fat calories
• Strengthening bones and working joints
• Reducing levels of cholesterol in the blood
• Lowering blood pressure rates
• Enhancing control of diabetes
• Reducing risks of colorectal, prostate and breast cancer
• Aiding rehabilitation from heart attack and stroke
• Promoting restful sleep
• Strengthening legs and upper body
• Improving body physique
• Increasing circulation and promoting healthier looking skin

Walking sociably with friends or in a group can improve your mental health and quality of life as well. Teaming with friends for a walking routine can also encourage you to keep a regular program for good health.

If you are already walking, it's important to keep track of your progress. Walking 20 to 30 minutes a day is what the experts recommend, but there are no hard rules. Just fitting walking into your schedule whenever you can is a good start. The best schedule is one that works best for you to keep you walking and ultimately, to improve your physical fitness.

References

Centers for Disease Control and Prevention. (2007). Why should I be active? Retrieved September 11, 2007.

Long, Heather. (January 17, 2006). Social walking. Families.Com. Retrieved September 11. 2007.

Medical News Today. July 15, 2007. Walking has major benefits, whatever the problem. Retrieved September 11, 2007.

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