Article published April 27, 2009
Better health is just a few steps away
By DR. DAN CASSAVAR
SPECIAL TO THE BLADE
Each month physicians from ProMedica and Mercy Health Partners will write columns about weight loss and fitness.
Now that the weather is warming up, it's a good time to stretch your legs and take your workout outside.
If getting healthy is your goal - and if you are a participant in the Million Pound Challenge - then walking is a great solution. Walking is one of your body's most natural forms of exercise, and research shows that regular walking contributes to your overall health and fitness.
The benefits of walking can be felt from head to toe. So let's begin with the boost that your brain gets from walking.
Walking improves blood circulation, which increases the amount of oxygen delivered to the brain. As a result, you may feel more alert and able to think more clearly. Walking also has been shown to improve the production of new neuronal cells, which influence learning and memory throughout life. It also helps support the survival of existing neurons.
"I try to impress on patients that just as you would lift weights to strengthen muscles, you have to do the same thing for the heart," says Dr. Roger Kruse, medical director of Sports Care, a group of ProMedica sports medicine professionals who treat athletic injuries. He is also head team physician for the University Toledo athletic department. "If patients can look at walking and other aerobic exercises as training for the heart, which is a muscle, they will better understand the importance."Physical activity, such as walking, has been linked to the reduction in the risk of heart disease because it
decreases triglyceride levels. Triglycerides are a type of fat found in your blood, created from excess calories that aren't immediately used for energy. They contribute to the hardening or thickening of artery walls, both which increase the risk of stroke, heart attack and heart disease.
Cholesterol is also impacted by exercise, such as walking. There are two types of cholesterol that directly affect heart health: low-density lipoprotein (LDL) cholesterol, also known as "bad" cholesterol, and high-density lipoprotein (HDL) cholesterol, known as "good" cholesterol. Walking has been proven to lower LDL cholesterol and increase HDL.
Cholesterol and blood pressure go hand in hand. High blood pressure, also known as hypertension, directly increases the risk of coronary heart disease and other health problems. Physical activity, accompanied by a healthy diet, can lower high blood pressure and reduce your risk for other health problems. It strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries.
According to the National Osteoporosis Foundation, an estimated 10 million Americans have osteoporosis - eight million women and two million men. Old age, an inactive lifestyle, smoking, alcohol abuse, and low levels of calcium and vitamin D are just some of the risk factors that can lead to osteoporosis. Those who suffer from this disease are in danger of having weak bones that easily break.
"Regular weight-bearing exercises, including walking, have been shown to lower the risk of fractures," says Dr. Terry Gibbs, (doctor of osteopathic medicine), of the Midlife Center for Women's Health on the campus of Toledo Hospital. "This type of exercise increases bone thickness. It also increases muscle strength, which reduces the risk of falling."
No exercise program for the treatment or prevention of osteoporosis is complete without weight-lifting. This helps strengthen the bones above the waist, while the walking helps bones below the waist, Dr. Gibbs says.
If you are at risk for osteoporosis, please consult a physician before you begin a workout routine.
Although walking doesn't require you to buy special equipment, there are a few things you need to purchase to avoid injury.
A good pair of shoes is necessary when walking. Look for flexible non-slip soles, breathable fabric, good arch support, adequate heel padding for shock absorption, and a great fit.
As we all know, weather in Ohio can be unpredictable. Dress in layers of loose-fitting, comfortable clothes, so you can adjust to the body's changing temperature during your walk. If you walk in the morning or at night, wear bright colors or reflective tape so motorists can see you.
•Warm up: Spend about five minutes walking slowly to warm up your muscles.
•Stretch: After you finish warming up, you'll want to stretch your muscles. Make sure to include a calf, quadriceps, hamstring and side stretch.
•Walk: Your first time out, walk only as far or as fast as you feel comfortable, but keep track of your time, so this can be your starting point. Then over several weeks, gradually increase the pace and length of your walk.
•Cool-down: To reduce the stress on your heart and muscles, end each walking session by walking slowly for about five minutes.
•Stretch: To prevent any injuries, make sure to stretch. Don't just stretch your lower body, make sure to stretch your upper body as well.
Make sure to evaluate your health after you start your walking routine. If you experience chest pain, dizziness, palpitations, or shortness of breath with walking and other exercises, consult your physician or health care provider.
Dr. Dan Cassavar is a board-certified cardiologist at CardioCare Consultants, which is a member of ProMedica Physician Group, and founder of the Back Forty Club, www.backfortyclub.org.
Extra health tips:
•Keep a log of your exercise routine. Record how many steps you take, the distance you walk and how long it takes you to help track your progress.
•In the event of an injury, remember to I.C.E.: ice, compress and elevate. Ice the affected area for 15 minutes, three times a day, for the first day or two. Compression and elevation can help to reduce the swelling.
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