Either/Or: Whether Brisk Or Leisurely, Your Health Can Benefit From A Walk

We’re entering the time of year when you can grab a warm sweater, put on some comfortable walking shoes, and get outside to walk among the awe-inspiring fall leaves. Hopefully, most of the heat and humidity from the summer is behind us, and the cold and inclement weather hasn’t yet begun. Even if you find yourself a bit more challenged than you were previously due to the effort and energy you need to walk, it will be worth it, as there are so many health benefits to your body from walking. A recent post in Good Housekeeping recommends ways to adjust and adapt as an older walker. From recognizing that your walking shoes need regular replacement (and your feet have likely gotten bigger and wider as you’ve gotten older) to understanding that slow progress is still progress, the article suggests that with a few minor changes, you can once again pick up the pace- or add a few thousand steps- without much regret. So lace up those sneakers and find out more here. And if you want to plan some really inspiring New England fall walks, consider visiting Portland, Maine, recently named the most walkable city in the US.

There is, of course, the old conundrum about whether it’s better for your health to walk fast or to walk longer- pace or steps – which should you concentrate on? Well, a new study published in The British Journal of Sports Medicine settles the question by explaining why both options can be viable ways to maintain your health and well-being. Looking at data from over 65,000 adults (with a mean age of 61.5), researchers came to the conclusion that “There is no single step target for everyone.” It really depends on what walking strategy you will be able to consistently maintain over time. In this study, researchers tracked the steps and walking pace of the participants over 7 consecutive days, and then followed the walkers for cardiovascular and all-cause mortality data. For those who walked less than 5000 steps per day, there was a substantial reduction in mortality if these walks were at a brisk pace. That matched the reduced mortality rate of those who walked 5,000-7,000 steps per day at a more leisurely pace. Those who walked 7,000-10,000 steps a day were the healthiest, reducing their risk of premature mortality the most. But not everyone has the time or stamina to walk that much on a daily basis. And what this research seems to suggest is that if you have ½ hour per day to walk, and can do so at a brisk pace, you’re going to reduce your risk of all-cause mortality significantly. So, whether you can walk far or, instead, walk quickly, you can achieve substantial health benefits and lower your risk of premature death. For more on this study and the benefits of walking farther or quicker, put on your pedometer and look here.

And if you’d like to try walking a bit farther, but don’t think you can reach 10,000 steps, a recent study in the European Journal of Preventive Cardiology has your back. Following about 36,000 middle-aged and older men and women with high blood pressure, the researchers for this study were able to discern that, for every additional 1000 steps per day you walk above 2344 steps, your risk for a major cardiac event drops by an average of 17% (your stroke risk drops by an average of 25%). One thousand steps is not that far- just about ½ mile, which will likely only take you about 10 minutes at a moderate pace (or quicker if you walk more briskly).  It’s been demonstrated that walking can lower your blood pressure by strengthening your heart, improving your circulation, keeping your weight in check, and even decreasing your stress level. Given that so many of us have high blood pressure, putting us at risk for a heart attack or stroke, walking seems like an accessible and inexpensive way to do right by our hearts. Does it matter when you walk if you want to improve your blood pressure? Experts say the best time is whenever you can consistently make the time. So start the clock, begin your walk, and find out more here.