By Jim Miller / Columnist
Dear Savvy Senior,
I am 59 years old and I had a heart attack last year. My wife keeps nagging me to start walking with her so I don’t have another one. The problem is, I’m an old athlete, who thinks this walking stuff is more for women and is a waste of my time. What do you think?
Heart Attack Harry
Dear Harry,
It’s not a waste of time, but it sure might buy you some time. Walking is actually the perfect gentle exercise when you?re recovering from heart trouble, a stroke or other illness. In fact, the Journal of the American Medical Association (JAMA) recently published that a vigorous half-hour walk, just six times a month, can dramatically reduce the risk of premature death. Here?s what else you should know.
Health Benefits
Walking is good for a lot of what ails you. It builds endurance, enhances muscle tone and flexibility, strengthens bones and doesn?t pound your joints. It also helps prevent heart disease, stroke, high blood pressure, diabetes, arthritis and cancer. Here are a few recent studies on the health benefits of walking:
In a study of Harvard graduates, the Mayo Clinic discovered that men who burned 2,000 or more calories a week by walking lived an average of one to two years longer than those who burned fewer than 500 calories a week walking.
In 2003, JAMA published a study that found that women who walked briskly 1.25 to 2.5 hours per week had an 18 percent reduction in breast cancer risk.
JAMA also found that seniors between the ages of 71 and 93 who walked less than a quarter mile per day were twice as likely to develop Alzheimer?s and other forms of dementia as those who walked more than two miles per day.
Getting Started
Walking is one of the easiest and most beneficial forms of exercise. All you need is a good pair of shoes, comfortable clothing, and desire. Here are some walking tips to consider:
Starting: Start out slow and easy. For most people this means head out the door, walk for 10 minutes, and walk back. That?s it! Do this every day for a week. If this was easy for you, add five minutes to your walks next week and keep adding five minutes until you are walking as long as you desire.
Stretching: Start and finish your walk with a few simple warm up and cool down stretches. Stretching will make you feel great and assist in injury prevention.
Distance: Any walking is better than none. But studies show that the average person needs to take around 10,000 steps per day (the equivalent of four to five miles) to get maximum health benefits.
Speed: The right walking speed depends on your age and fitness level. Brisk walking is the goal because the heart reaches its natural ?training zone? when it has to work a little harder than normal.
Extra steps: If you have a hard time squeezing that daily walk in, there are other opportunities that can help you keep moving.
For example, taking the stairs instead of riding the elevator, or parking far away from the store entrance or even walking to the store.
Be smart: If you have health concerns or a medical condition, be sure to talk with your doctor before you begin walking.
Walking Resources
American Volkssport Association: A national organization that has 350 walking clubs and organizes more than 3000 walking events per year in all 50 states. Visit www.ava.org or call 800-830-9255.
The Walking Site: Provides walking health tips, general information and resources to many walking clubs nationwide. Visit www.thewalkingsite.com.
Send your senior questions to: Savvy Senior, P.O. Box 5443, Norman, OK 73070, or visit www.savvysenior.org. Jim Miller is a regular contributor to the NBC Today Show and author of “The Savvy Senior” book.
