Who are you Walking For?
Walking is an activity that sometimes gets dismissed. It’s not as intense as running. Certainly more gentle on the joints and calmer for digestion. In fact, the research shows that there is not a drastic reduction for the risk of dementia for runners over walkers [1]. I was grateful to hear this becauseI have family history of Alzheimer’s and I can’t run. Doctor’s orders – I have a wonky knee.
Luckily, walking is part of the the body’s engine to keep your food moving through the digestive system (aiding peristalsis) and reduces stress by using up the hormones secreted by adrenal glands. All these benefits result in a better sleep.
The benefit of 30 minutes of walking every day will reduce the risk [2] of:
- high blood pressure
- high cholesterol
- type 2 diabetes
- osteoporosis
- certain types of cancer
- obesity
- dementia
Breaking up the time into increments and getting in a minimum of 10,000 steps per day is a realistic and achievable goal. 30 continuous minutes of intentional walking will help your body to become more efficient at exchanging oxygen and eliminating waste from your muscles for sustained periods of time. Our body gets better at the things we practice. Over time, you will be able to move towards a moderate pace: brisk walking, climbing stairs, mowing the lawn, swimming, dancing, etc. [3]
Walking directly benefits the brain. It reverses shrinkage (atrophy) of the brain, increases memory, the speed of recall, and ability to learn [1]. If you sit all day at work, a 30 minute walk during your lunch break may also reduce stiffness in the hips, knees and lower back.
When heading out for a walk, pack water, a snack and tissues (especially in windy or cool weather). Wanting to turn back because you’re hungry or thirsty is a frustrating feeling. The easier to eat, the better:
- Vegetables (snap peas or baby carrots)
- Fruit (cored apple or peeled orange)
- Fats (¼ cup almonds or 2 energy bites)
The Alzhimer’s Society of Canada annual Walk for Memories is taking place in 150 communities across Canada. Find one near you at: walkforalzheimers.ca
References:
[1] Keeping Heart Fit: Why it really matters for dementia risk reduction by Dr. Mike Sharma, MD, MSc (Presentation, January 2016). Alzheimer’s Society of Hamilton and Halton.
[2] http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.8907587/k.56D5/The_benefits_of_physical_activity.htm
[3] http://www.diabetes.ca/diabetes-and-you/healthy-living-resources/exercise/simple-walking-plan
