Regular Physical Activity Benefits All

by Kinsinger, Dr. Stuart, Apr 12, 2008

There is overwhelming evidence that regular physical activity prevents cardiovascular disease, diabetes, cancer, hypertension, obesity, depression and osteoporosis.

Secondly, we know that, as a society, we are too sedentary.

According to the World Health Organization, we are number three on the list of obese nations, with Australia being number one and the US coming in second.

Consider the benefits of walking. Walking is the most natural physical activity and the only sustained aerobic activity that is common to everyone except for the very young, the very elderly or the seriously disabled.

No special skills or expensive equipment are required. Because walking causes little pounding on the joints, it is a safe activity. Unlike other sports and activities there is little decline in middle and older years, which explains why golf can be played until a ripe old age. From a health perspective, there are many scientific papers that have been done on the benefits of physical activity including walking.

One recent publication in the Canadian Medical Association Journal (Vol. 174, 2006) reviewed over 150 articles already published.

The results are very affirming for anyone wanting to stay healthy and prevent chronic health conditions. For our society as a whole, this is also for the greater good, for if we don't adopt a prevention strategy to protect our public sickness care system, its expiry date will continue to shorten.

This 2006 study concludes that there is irrefutable evidence of the effectiveness of regular physical activity in the prevention of cardiovascular disease, diabetes, cancer, hypertension, obesity, depression and osteoporosis. These are the very health conditions that cost the public health system the most, because the status quo approach in treating them is to wait for the symptoms to appear.

Symptoms are the last sign that something is wrong, which is why these diseases are epidemic among us.

And so, walking is the simplest, easiest way to take back control of one's health and one's future.

My experience is that even the most sedentary patients can be motivated to walk when the benefits are understood.

Because any amount of walking, at any pace expends energy, walking can be used as a primary method of weight loss and maintenance. Muscles of the legs, hips, lower back and abdomen, are strengthened and the flexibility of these surrounding joints is enhanced.

Walking improves posture. Sleep always improves. Walking at an aerobic pace enhances all of the body's processes that are inherent in musculoskeletal activity, and most of our other 'inside' parts as well.

The function of all of our organ systems improves with walking. Regular readers of this column know that I strongly advocate for walking as the best activity for getting in shape and maintaining better health.

To take things a step further, if you haven't begun to walk on a regular basis, there is no better time of year than right now with longer days and more comfortable temperatures. Here's how to start. Think about how far or how long you can comfortably walk without feeling too tired. When I ask patients this, most reply anywhere from 15 to 30 minutes, which is a good start. Plan your weekly schedule to allow for at least three times out.

For real cardiovascular benefit, you must be active a minimum of three times a week for at least 30 minutes.

Beginners are encouraged go out shorter distances five times weekly at first. Be sure to be moderate.

This means no discomfort or stiffness after the first week. If you maintain a walking program, you benefit from the short term effects of the exercise which includes a boost in energy, and longer term benefits which include stimulation of metabolism, increased strength, improved balance and muscle tone.

Specific health benefits have been measured in living healthier and longer due to the positive effects on cardiovascular health.

Other benefits accrue to all of the body's organ systems.

You eat food, digest and eliminate better, breathe better, look more vibrant and feel better. (Sports Medicine Vol. 24 1997)

Families who walk benefit from time spent doing something healthy, and give children the best behaviour modelling they could ever receive from a parent, grandparent or great-grandparent.

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