Walking is Good “medicine” and it’s FREE! Journal of Exercise Phys 2011

Journal of Exercise Physiology online 2011;14(4):145-156-Woolf-May K, et al.

The effect of 24 weeks of moderate intensity walking upon metabolic syndrome risk factors in previously sedentary/low active men

Conclusion:  moderate-paced walking averaging about 30 minutes in total on most days of the week led to health benefits that are associated with a reduced risk of metabolic syndrome and type 2 diabetes. Also, a loss of 2 cm of  waist circumference.

Exercise does not have to be hard work.

Not everyone was designed to run.

Many people can’t run secondary to problems with: feet, Plantar fasciitis, ankles, shin splints, knee issues, sacroiliac joint dysfunctions, hip problems, and lower back and spinal dysfunctions.

Walking Benefits  

1. Easy to schedule it into your day. Park further away on purpose when shopping, running errands, or parking at work.

2.  No required uniform-though you do want to have quality shoes.

3.  No injuries. I don’t see too many patients with walking injuries.

In the study listed above a group of overweight and obese men (average age – 54, average BMI – 28) were randomized to a walking program or nothing (control group).

The men were asked to walk for 30 minutes on at least 5 days of each week, for sessions of at least 10 minutes.

The intensity of walking was 65 per cent of maximum heart rate (MHR). [220 minus age is a rough approximation of MHR.]

The study lasted for 24 weeks.

At the end of the study, the walkers were estimated to have walked an average of 2½ hours per week.

Compared to the control group, the walkers saw significant change in the following measurements:

  • Waist Circumference (a loss of 2 cm compared to an increase of 1.3 cm in the control group)
  • Total cholesterol
  • Insulin levels (lower levels in the walking group)
  • Insulin sensitivity index (improved insulin sensitivity in the walking group)

If you are suffering from: Sports Injuries, Sprains, Strains, Car accident,  Herniated Disc, Disc Bulge, Degenerative Disc Disease, Neck pain, Headaches, Low back pain, of just want to feel better and have better life performance– please call our office in Irvine, California- at 949.857.1888 or visit our website at ADJUST2IT to learn more about Functional Fitness Chiropractic, Sports massage, Myofascial Release, Corrective Exercise, Non Surgical Spinal Decompression, Class IV laser,  and Functional Nutrition.

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