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Wellness
WANT TO FOLLOW a path to better health?
Chances are, one runs right through your
neighborhood. To find it, put one foot in front
of the other.
Walking just might be the perfect exercise.
It offers so many benefits, and it’s easy and
cheap to do. For the most part, all you need is
a good pair of walking shoes and some time
throughout the week in order to reap healthy
rewards.
For example, a walking program may help:
■■
Reduce your risk for chronic health
problems, such as type 2 diabetes and heart
disease.
■■
Rein in your blood pressure, cholesterol or
blood sugar levels if they’re too high.
■■
Burn calories, an essential part of managing
your weight.
■■
Tone your muscles and strengthen your
bones.
■■
Reduce your stress and help you feel more
energetic.
An added bonus: Walking regularly may
even help you enjoy a longer life, research
shows.
“You really can’t overstate the benefits
of walking,” said Sarah Grall, manager of
Cardiovascular Wellness & Rehabilitation at
Oregon Heart & Vascular Institute at Sacred
Heart Medical Center. “Even a moderate
walking program can be transformative. It
truly can help you stay fit and healthy over a
lifetime, and it’s never too late to start.”
First steps
As a beginning exercise walker, you’ll want to
start slowly. Don’t try to set a speed record or
cover a lot of ground—even a five-minute walk
is a good start.
Hey,
feet
,
get moving!
You can walk your way to fitness, one small step at a time
Find a pace that feels comfortable. As your
body adjusts to being more active, work up to
walking farther or for longer periods of time,
and aim for a brisk pace. But if you can’t talk
while walking, that’s a sign you need to slow
down.
How much time should you devote to your
new routine?
Government guidelines recommend at least
2½ hours of moderate aerobic exercise, like
brisk walking, each week—or about 30 minutes
five days a week.
You can break up those 30 minutes into
shorter blocks of time during the day. For
example, you might take a 10-minute brisk
walk before breakfast and again after lunch and
dinner. You’ll still get all the health benefits of
a single, long walk.
To help you stay motivated once you begin
walking, you might consider inviting a friend
or relative to get fit with you.
Check in
Walking for exercise is generally a safe activity.
That said, it’s a good idea to check with your
doctor first before embarking on a walking
program if you:
■■
Have an ongoing health problem, such as
heart disease, diabetes, high blood pressure,
arthritis or asthma.
■■
Experience symptoms such as chest pain,
dizziness or shortness of breath.
■■
Are pregnant.
■■
Are older than 40 and haven’t exercised in a
while.
Of course, being in any of those categories
doesn’t necessarily mean you can’t exercise. But
it’s a good idea to make sure your activities are
safe and right for you.
Visiting Sacred Heart Medical
Center at RiverBend? Check out our
new walking map, which highlights routes
on the trail and sidewalk system in and
around the RiverBend campus, including
the McKenzie River Trail.
Find it here:
www
.peacehealth.org/shmc/
walkingmap
. Scroll to
bottom of the page.
10
Health Connection