| Walk for the sake of your health |
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| Written by Andrew McCloy, 2004 | |
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Page 1 of 2 There is an old Hindu proverb that says: walking makes for a long life. Whether you ramble, hike, stroll or saunter, there is no denying that regular walking is good for you. Now, it seems, the medical establishment is waking up to the recuperative powers of a simple, regular stretch of the legs, and what was once considered the slightly eccentric preserve of bobble-hatted ramblers is now beginning to be accepted into the mainstream by health professionals. Of course, many of us actually do quite a lot of walking already, whether it's a stroll in the park with the grandchildren or taking the dog for a walk on the common. But with the recent headlines of rising obesity levels among children, the dietary shortcomings of our modern lifestyle and disturbingly high rates of heart disease among adults, it's focused attention more than ever on the need for regular healthy exercise. Walking on prescriptionThe health-giving powers of walking are self-evident: it's an uncomplicated and enjoyable activity that everyone can relate to, and of course involves no artificial drugs or stimulants. It's at the heart of an initiative called Walking the Way to Health, co-ordinated by the Countryside Agency and the British Heart Foundation, and which aims to improve the fitness of over a million people, especially those who do little exercise or who live in areas of poor health.The centrepiece of the initiative is a programme of Health Walks, pioneered by Oxfordshire GP Dr William Bird in 1995. He was increasingly frustrated at treating people with all manner of ailments and conditions - from obesity and problems with joints to Type II diabetes and coronary heart disease - that he was convinced could be alleviated by a little more exercise and self-help. The idea behind the schemes is to get people to contribute not just to their own wellbeing but also their community's wellbeing. Health Walks have been set up across the country and have proved so popular and effective that some GPs are now prescribing short, regular walks in the park or countryside rather than the standard pills or tablets. Health Walks are defined as a purposeful, brisk walk undertaken on a regular basis, and tend to consist of short, self-led circular walking routes that are local and waymarked; plus organised programmes of daily walks that encourage everyone (especially women who may feel vulnerable walking alone) to go out together. The latter, in particular, have been very successful, with people enjoying the social interaction as much as the exercise, so much so that hitherto sedentary and inactive people are continuing with physical exercise as a result. Studies have shown that as many as 85 per cent of clients who were 'prescribed' walking carried on afterwards (compare this with the 50 per cent of people who join a gym and drop out within the first three months!). To date, there are over 300 Health Walk schemes around the country, with 800 trained co-ordinators and an impressive 10,000 volunteer walks leaders. The fact that walking is inherently good for you is not disputed. Among other things, regular use of your two legs helps to lower blood pressure and reduce the risk of coronary heart disease. It also reduces body fat and lowers the level of 'bad' (LDL) cholesterol while at the same time encouraging the production of 'good' (HDL) cholesterol. Regular walking increases overall bone density (which helps prevent osteoporosis in older women in particular) and aids general flexibility and co-ordination, so reducing the risks of falls. It has been estimated that those over 45 who walk frequently can reduce the risk of hip fracture by as much as 50 per cent. Experts say that to get the full benefits from walking you must walk regularly and 'briskly'. A lot depends on your age and fitness, of course, but a simple way to work out how briskly you should walk is to aim to walk fast without over-exerting yourself - you should just about be able to hold a conversation while you are walking (the so-called 'talk test'). Even brisk, ten-minute walks can increase fitness if taken on a regular basis. Researchers at Loughborough University compared women who walked continuously for 30 minutes, five days a week, and with those who split their 30 minutes into three, brisk ten-minute walks every day. The results showed identical levels of improved fitness, and in fact those walking in shorter bursts lost slightly more weight. For a lot of people, controlling body weight is a significant motivation behind walking. Walking 1.6km (1 mile) can burn up at least 100 calories (420kJ) of energy, and walking 3.2km (2 miles) a day, three times a week, can help reduce weight by one pound 0.5kg (1lb) every three weeks. Making exercise funAlthough perhaps better known for its campaigns for walkers' access rights, the Ramblers' Association has long championed walking as a sociable and healthy activity. They organise group walks throughout the year, with an increasing number for families and younger members, and put on regular schemes that aim to get people out of their houses and on to their feet. |
