The importance of exercise

WHY WALK?
by Travis Tomulty, Director of Recreation

Walking is the single most functional way to produce body movement. Aside from simply maintaining self independence, consider the many benefits of aerobic exercise like walking:

• Walking loads the skeleton and helps build stronger bones.
• Walking can be done anywhere and the only equipment needed is a pair of walking shoes.
• Walking is one of the easiest and most commonly prescribed initial weight loss methods.
• Walking is often helpful for controlling excess body fat that can lead to more serious health problems.
• Walking is one commonly used method to help regulate blood sugar and insulin needs in diabetics. In many cases reducing either the amount or sometimes even the need for insulin altogether.
• Walking, when performed at moderate or greater intensities, has been proven to help delay the onset of mental diseases such as dementia and Alzheimer’s.
• Walking helps prevent frailty.
• Walking is a great way to socialize and exercise at the same time.

AEROBIC EXERCISE

While walking as a form of exercise may be the most common, the easiest, or even the cheapest method to get in good cardiovascular (“heart and lung”) fitness, any type of aerobic exercise will do. If you get bored with walking and want to stay in shape, consider these options:
• Gardening or Yard work;
• Housework;
• Stair Climbing;
• Bicycling;
• Swimming;
• Jump Rope;
• Elliptical and more.

The General Health benefits of aerobic exercise can not be overstated. Consider these additional health benefits when you need that extra motivation to go for a walk or do aerobic exercise:

• Helps prevent most forms of Cardiovascular Heart Disease.
• Decreases the risk of some cancers, including lung and gastrointestinal, among others.
• Lowers blood pressure and resting heart rate.
• Strengthens the heart and lungs. In many cases, walking (or biking) is even the first thing prescribed in an outpatient cardiac rehab program.
• Reduces stress and anxiety.
• Improves the immune system, keeping you from some sickness, and speeding your recovery from other sickness..
• Increases the metabolism to help control weight and blood sugar.
• Helps for fatigue during the day and insomnia at night.
• Strengthens mental and emotional health.
• Helps for cholesterol control, lowering the bad and bettering the ratio.
• It is a great way to socialize and meet people.
• Helps quit smoking.
• Helps prevent frailty and loss of self independence.
• Increases the overall quality of life.

Just Any Old Mosey (or casual walk)?

Remember that for any type of exercise (even housework) to be effective and to count, it must do these things:

• Raise your heart rate or HR. How much is enough?

As a general guideline, the training heart rate ranges for healthy adults depends on age and normal resting heart rate. See quick chart below:

Training Heart Rates (Min to Max)
If your Resting HR is 60 to 80 bpm
Aged 40: 132 160
Aged 60: 120 144
Aged 80: 108 128
bpm is beats per minute

• Be somewhat frequent. Target at least 30 minutes a day three to five days a week. Less is okay at first, but the more the better.

How To Keep With It

• Set a reasonable goal or identify an important reason to begin.
• Be gradual. Exercise will make you stronger and feel better, no need to over do it and risk getting burned out. If you’re feeling out of shape, try shorter bouts like 10 minutes at a time three times in a day, or two fifteen-minute sessions instead of one big one.
• Bring a friend or family member. Make it a social routine.
• Vary your route or do a different type of exercise.
• Make it convenient. Wear more exercise clothes around the house. Many new running or walking shoes are fashionable and well cushioned for a variety of other uses.
• Remember to warm up and cool down. This helps the body adjust easier to exercise. In some cases, warming up actually increases your performance. If you’re walking, start by stretching and a slower walk pace. If you’re cooling down, walk slower and stretch afterwards.
• Exercise can seem moderately uncomfortable but should not be painful. If you feel joint pain or are intolerant of weight bearing activities, try biking or swimming.
• See a physician if you’re feeling severe pain or dizziness, unexpected shortness of breath, extreme fatigue or sickness, chest pain or similar irritabilities, before continuing your exercise.
• Track your progress. Put a special check on the calendar; write it on a reminder pad or sticky note; or maybe put a star on a progress chart you made. The more noticeable the better.
• Resistance exercise has been shown to compliment aerobic exercise and is suitable for all ages. Resistance or Weight Training for strength alone, however, does not count as an aerobic exercise.
• If you feel like your exercise is still too intense, walk or aerobically exercise for a longer period as opposed to a more intense speed or effort.

# # #