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Walk Your Way to Better Health

Walking has a foothold on many health benefits. Besides being easy and inexpensive, it can tone your muscles, burn calories, reduce stress — and even help you sleep better.

“We recommend walking to almost all of our patients because of its many benefits,” said Jo-Ann H. Finn, PT, exercise specialist for Southcoast’s Cardiac and Pulmonary Rehabilitation Program. Patients who enroll in rehab programs at any of the three Southcoast hospitals gain from supervised exercise, counseling and support from a team of experts.

Some reports show that walking can have a protective effect on heart health. One eight-year study on women and men with diabetes found that regular walking cut the risk of death from heart disease and other causes.

Getting Going

“It helps to think of walking as another prescribed pill you take to stay healthy,” Finn said. “You wouldn’t think of skipping your pills, so why skip exercise?” She suggests writing walking “appointments,” preferably daily, on your calendar so you are less likely to forget them.

When you first hit the road, mall or treadmill, spend about five minutes just walking slowly to warm up. Then, increase your speed and walk at this pace for at least 10 minutes. Eventually, you’ll want to keep this pace for 30 to 60 minutes, Finn said. At the end of your walk, gradually slow your pace and walk slowly again for five minutes to help “cool down.”

Keeping Up Your Stride

If you find it difficult to fit long walks into your daily schedule, remember that short walking breaks can also have health benefits, Finn said. Here’s some advice to help make walking a “shoe-in” for your schedule:

• Keep a pair of walking shoes in your car so you can squeeze in a walk while running errands or during your lunch break.
• Take the family dog on a walk so you both get exercise.
• Combine social and exercise time. Instead of meeting friends for lunch, meet them at a park and go walking. Or join a walking club.