Walking for Health

The benefits of physical activity towards positive health outcomes have been supported in a large number of studies(1). Regular exercise is thought to have protective effects against coronary heart disease(2), non-insulin dependent diabetes(3), hypertension(4), obesity(5), osteoporosis(6), anxiety and depression(7), and more recently breast and colon cancer(8).

These health benefits are not restricted to vigorous exercise. Recent evidence has highlighted the contribution of moderate intensity exercise, such as walking, to improved morbidity and mortality outcomes. The greatest improvements in health are achieved when the sedentary become moderately active(9). Participation in vigorous activity is often not appropriate and an unrealistic goal for many people. Walking, therefore, is often a more suitable form of exercise that is both low-cost and practical.

How often?

Current recommendations suggest that adults should try to achieve a goal of at least thirty minutes of moderate exercise on most days(9). Further, this can be broken up into 3 bouts of exercise of at least 10 minutes duration for similar health benefits(10). This recommendation is especially appropriate for the elderly and the sedentary as it is both safe and achievable. However, it is important for an individual to consult a doctor before embarking on any fitness regime if they are elderly or have a condition that may impact on their ability to exercise safely. This include people who:

have been sedentary for a long time
have a chronic illness or disability
are a smoker
are very overweight
have a history of heart disease and chest pains
have high blood pressure
are diabetic.

How hard?

An individual should walk at a pace they find comfortable and at which they are able to talk freely. If breathing becomes difficult or compromised, the pace should be slowed. If dizziness or pains in the chest are experienced, it is advisable to stop walking and contact a doctor if necessary.

It is important for the foot to undergo a heel-to-toe action for minimum impact to the body. Wearing comfortable yet supportive shoes is a necessity. Shoes should have adequate heel and arch support, and ideally have uppers of a high quality breathable material such as leather and/or nylon mesh.

Other points to consider

Sun protection should also be considered, with a hat, sunglasses and sunscreen being essential, especially in warmer months.
Light and comfortable clothing should be worn
Drink liberally before and after exercise to offset dehydration. Dehydration can lead to serious health complications if not addressed. Carrying a drink bottle during long walks is recommended
Stretch before and after exercise to prevent muscle damage and promote recovery. Stretches should be held for a minimum of 20 seconds and should never cause pain. Stretches should never be done in a bouncing or jolting motion as this is potentially damaging to the muscles

Walking can be both a fitness and sociable activity. It is an ideal activity that can be shared with others. A number of walking clubs are often operating locally and can be accessed through local councils, leisure centres, and neighbourhood and community centres.

The majority of information was provided by Active Australia from their pamphlet 'Facts on Walking for pleasure and Health',

For more information, contact NSW Sport and Recreation, Level 2 - MLC Building, 105-153 Miller Street, North Sydney, NSW 2060. Phone: (02) 9923 4234 or access the Active Australia website on http://www.ausport.gov.au/partic/activeoz.html

References

1. Blair, S.N., Kohl, H.W. Paffenbarger, R.S. and Clark, D.G. 1989, 'Physical fitness and all-cause mortality: a prospective study of healthy men and women', Journal of the American Medical Association, 262, pp 2395-2401.

2. Jennings, G.L. 1995, 'Mechanisms for reduction of cardiovascular risk by regular exercise', Clinical Experiments in Pharmacology and Physiology, 22, pp 209-211.

3. Viswanathan, V., Vidyavathis, P., Indu, J., Ramachandran, A. 1997, 'Reduction in body weight helps to delay the onset of diabetes even in non-obese with strong family history of the disease', Diabetes Research and Clinical Practice, 35, pp 107-112.

4. Puddy, I.B. and Beilin, L.J. 1995, 'Exercise in the prevention of hypertension', Current Opinions in Nephrology and Hypertension', 4, pp 245-250.

5. Zachwieja, J.J. 1996, 'Exercise as treatment for obesity', Endocrinology Metabolism of the Clinics of North America, 25, pp 695-698.

6. Henderson, N.K., Price, R.I., Cole, J.H., Gutteridge, G.H. and Bhagat, C.I. 1995, 'Bone density in young women is associated with body weight and muscle strength but not dietary intakes', Journal of Bone Mineral Research, 10, pp 384-393.

7. Steptoe, A. and Butler, N. 1996, 'Sports participation and emotional well-being in adolescents', Lancet, 347, pp 1789-1792.

8. Fredenreich, C.M. and Rohan, T.E. 1995, 'Physical activity and risk of breast cancer', European Journal of Cancer Prevention, 4, pp 145-151.

9. Pate, R.R., Pratt, M., Blair, S.N., Haskell, W.L., Macera, C.A., Bouchard, C. et al. 1995, 'Physical activity and public health. A recommendation from the Centres for Disease Control and Prevention and the American College of Sports Medicine', Journal of the American Medical Association, 273, pp 402-407.

10. Debusk, R.F., Stenestrand, U., Sheehan, M., Haskell, W.L 1990, 'Training effects of long versus short bouts of exercise in healthy subjects', American Journal of Cardiology, 65, pp 1010-1013.

 

Last Updated: April 3, 2001.