2010More reasons to walk!

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Mar. 10, 2004

 

 

http://www.billingsgazette.com/index.php?
id=1&display=rednews/2004/03/10/build/health/50-nutritionnews.inc

Nutrition news: Walking boosts brain power, promotes weight loss
Dayle Hayes
NUTRITION NEWS

I am a nutritionist - a registered dietitian by training - and this
is a nutrition column. However, if you are a regular reader of this
column, you know that I also frequently write about physical
activity.

That's because, in terms of health, I believe that nutrition and
fitness go hand-in-hand. If you want to maintain a healthy weight and
reduce your risk of disease, the best approach is to eat smart and
move more.

Walking benefits

In fact, if you only have the energy to make one change, I suggest
starting with physical activity. That's not to say that nutrition
isn't important - it's just that you probably get more benefits more
quickly from becoming more active.

Fitness experts are fond of saying that "if exercise were a pill, it
would be the most prescribed medication in the world."

Just consider a few recent research tidbits on the power of walking
to improve both the body and the mind:

Walking boosts brainpower. Sedentary adults (58 to 78 years) were put
on a program to gradually increase their activity levels to a 45-
minute walk three times a week. After three months of walking, MRIs
showed increased brain activity and significant improvement on tests
measuring decision-making. The same research group had previously
shown that older adults do better on mental tasks if they are fit.
Studies on children and animals have also confirmed the fitness-
brainpower connection.

Walking helps prevent breast cancer. Women (50 to 79 years old) were
18 percent less likely to get breast cancer if they walked anywhere
between 75 to 150 minutes per week. Previous research showed that
young women can reduce their cancer risk by being active, and this
study confirmed that changes later in life can also exert a
protective effect. Interestingly, women who were not overweight
benefited the most from increasing their activity levels in these
breast cancer studies.

Walking promotes weight loss. According to a recent study, the more
you walk, the more weight you are likely to lose. Obese, sedentary
women reduced their calories and started a year-long walking program.
In this case, the intensity of their walking did not affect their
weight loss, but the amount of time they walked did. Those who walked
less than 150 minutes per week lost five percent of their body
weight; 150 to 200 minutes per week lost 10 percent; and 200-plus
minutes lost 14 percent or more. Small increases in walking time made
a big difference in weight loss.

Adding value to your walk

OK, OK, you know that a daily walk is one of the best ways to
maintain a healthy weight. You also know that a 30- to 45-minute
brisk walk can boost your immune system, reduce your risk of disease
and lower your stress level.

So, what's keeping you from walking? No time? Too many other things
to do? If those benefits aren't enough to get you off the couch, here
are twelve easy ways to make your walking time do double duty.

Take a friend. Walking and talking with a friend is good for your
body, good for your heart and good for your soul.

Take a child. See the world through the eyes of a child in a
stroller, in a wagon, in a backpack or just hand-in-hand.

Take a pet. America's pets are facing their own weight crisis. Do
your dog a favor and take a long walk together.

Take a song on CD or tape. Music lightens every step and makes the
time go faster. Pick your favorite tunes and pick up the pace.

Take a book on tape. If you need to do two things at once, walking
and listening to books on tape is the perfect solution.

Take a camera. Want to be a better photographer? Make every walk a
photo expedition and you'll be a pro in no time.

Learn about birds. Wherever you walk outdoors, there are birds to
watch and hear. Perhaps it's time to start your lifetime list.

Learn about plants. City parks, country roads and wilderness trails
all have flowers and trees waiting to be enjoyed.

Learn about geology. With a little reading and a lot of observation,
you can learn about the forces that shape our land.

Learn about history. History is all around us. Use a map or guidebook
to learn what happened before your time.

Learn about your community. Become more informed and more involved by
walking around your neighborhood and your town.

Learn a language. Language tapes or CDs make ideal walking
companions, and you can even practice out loud.


Registered dietitian Dayle Hayes is a nutritionist and consultant to
Deaconess Billings Clinic and Eat Right Montana. You can contact her
at 655-9082 or EatRightMT2000@aol.com. Hayes' past Gazette columns
are available at: www.billingsclinic.com/nutrition.