Walk This Way to Fitness
Walking Offers a Variety of Benefits With Few Risks
- Walking is inexpensive, requiring little equipment other than a pair of sturdy shoes. There are no fees to pay, no courses to drive to, and it is easy to do.
- It is one of the safest forms of exercise. Walkers stand little chance of developing shin splints, tennis elbow, or torn muscles, cartilage, or ligaments.
- Walking is one of the most efficient, low-impact workouts available.
- Walking offers a host of long-term benefits, like lowering blood pressure, improving cholesterol levels, lowering the risk of osteoporosis, and possibly lowering the risk of certain types of cancers.
- Walking may also reduce the discomfort of the commonest forms of arthritis. In addition it can help with weight loss, one of the most commonly recommended interventions for osteoarthritis.
Start Slow and Build Up
Find a Friend to Walk With
Use a Pedometer
What You Can Expect
American Heart Association http://www.heart.org
President's Council on Fitness http://www.fitness.gov
Canadian Cardiovascular Society http://www.ccs.ca/home/index%5Fe.aspx
Heart and Stroke Foundation of Canada http://www.heartandstroke.com
Kokkinos P. Physical activity, health benefits, and mortality risk. ISRN Cardiol. 2012;epub ahead of print.
Manson JE, Hu FB, Rich-Edwards JW, Colditz GA, et al. A prospective study of walking as compared with vigorous exercise in the prevention of coronary heart disease in women. N Engl J Med. 1999;341(9):650-658.
Roddy E, Zhang W, Doherty M. Aerobic walking or strengthening exercise for osteoarthritis of the knee? A systematic review. Ann Rheum Dis. 2005;64:544-548.
Selecting and effectively using a walking program. American College of Sports Medicine website. Available at: http://www.acsm.org/docs/brochures/selecting-and-effectively-using-a-walking-program.pdf. Accessed January 30, 2013.
Start walking now. American Heart Association Start Walking Now website. Available at: http://www.startwalkingnow.org/home.jsp. Accessed January 30, 2013.
- Reviewer: Brian Randall, MD
- Review Date: 01/2013 -
- Update Date: 01/30/2013 -
This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.
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