Article by: Bud Shuler, MD, FACS
December 2010
Now, more than ever, with Congress stressed to “fix” the complicated issue of providing an aging population fast, affordable access to high quality healthcare in a struggling economy, why not take a simple step forward and change your future.
Start walking. We have often heard of patients leaving the local hospitals and undergoing rehab to enhance their recovery. Exercise also helps lower your risk of PAD (peripheral artery disease), stroke and heart attack, but increasing your activity effects many more aspects of your life. A Statement From the Council on Clinical Cardiology and the Council on Nutrition, Physical Activity, and Metabolism, published in Circulation in 2003 (107:3109-3116), states, “there is also evidence that exercise reduces the risk of other chronic diseases, including type 2 diabetes, osteoporosis, obesity, depression, and cancer of the breast and colon.” In addition, regular physical activity such as walking has been recommended to reduce the risk of falls in our aging population. This evidence reviewed suggested “that individuals should engage in 30 minutes or more of moderate-intensity physical activity on most (preferably all) days of the week.” But the benefits extend into the office as well. Many studies show significant improvement at work with an increase in walking. Error rates drop due to increased concentration, short term memory, and alertness. Absenteeism and injury rates drop. Not only do productivity and performance improve, but teamwork and morale lead to more employee satisfaction. Would not we all wish to work in such a place?
First of all, be safe. It is always recommended to consult with your physician any increase in your physical activities. The article cited above however, notes that “walking, the most popular activity and the standard example of a moderate-intensity activity, is a low-risk activity.” Secondly, start slowly. Begin with 10 minutes of walking for a few days a week and then progressively increase not only the time but also the frequency.
Don’t we all feel tired and worn out at the end of the day? How many of us really like getting up early in the morning? This is your future into which you are investing your time. So why not use your job to help you out? Just as it is hard to suddenly take a big chunk of money out of your paycheck to start saving for retirement, it is often advised to start with your employer taking out small amounts from each paycheck “before you see it”. You don’t miss it as much. That said, using 10 minutes during your break or at lunch to walk around the employee parking lot or job site is a great way to start your investment in a healthy future retirement. You will soon find that you and your employer will notice a difference.
Lastly, realize the benefit of your investment. In addition to the usually mentioned benefits related to diabetes, heart and vascular health, increased activity improves restfulness at night and daytime alertness. It lowers chronic pain symptoms and depression, enhances mobility, augments weight control, and promotes friendships. Your improved fitness is a personal issue when you imagine the longer functional enjoyment you will have in feeling better, spending time with others (including the opportunities to spoil your grand and great grandchildren), and living a longer life of quality.
Getting out of the blocks is often the challenge, but the weather is crisp, the mosquitoes and sand gnats are gone, and the time is now. With New Year’s right around the bend, ask Santa for some good walking shoes. Get off the couch, put on you tennis shoes, and grab a friend or family member. Hit the sidewalks or go to the mall and walk laps while making new friends. Improving your health is money in your pocket. What other activity, so simple, so inexpensive, has such a high return? Walking itself is a medicine. Isn’t it time to take a healthy dose?
For more information please visit http://startwalkingnow.org, or contact your primary care provider.
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