Discover the surprising health benefits of taking a walk
It’s officially spring! The beautiful High Country beckons – the perfect time to get up, get out, and get some movement.
But too much too soon can lead to health problems if you are among those who haven’t exercised in years, or who have a history of heart problems. So, what to do?
Take a walk, of course! Walking offers all the benefits of exercise without the dangers associated with more strenuous activities such as jogging, bicycling, or swimming. For most people who have been inactive or have heart problems, regular walking is the perfect exercise because it conditions the heart to enhance its pumping ability.
Regular walking also helps to lower your blood pressure, raise the amount of HDL, or “good” cholesterol in your bloodstream and even, say many researchers, helps to control tension. Walking is also aerobic; it causes the body to burn more of its fat deposits. This is because, in a low-intensity exercise like walking, fats instead of carbohydrates are the predominant fuel for the body, accounting for more than half of total energy production.
Moreover, walking is the safest way for people who haven’t exercised in a long time to make the transition from inactivity to activity, or for a person with heart problems to begin rebuilding strength. In both cases, however, a cardiologist or primary care provider should be consulted before you begin any exercise.
Anyone with high blood pressure should also consider a cardiac rehabilitation program, a controlled exercise program in which heart rate and blood pressure are monitored as you rebuild strength. If you or a loved one is interested in learning more about our services, visit our Cardiac & Pulmonary Rehabilitation Programs.
Whether or not you have cardiac problems, before beginning it’s important for you to know your maximum predicted heart rate. Your target maximum predicted heart rate for exercise is calculated in this fashion: Subtract your age from the number 220. The result will be your predicted maximum heart rate. If you are 60, for example, your maximum predicted heart rate – 100 percent of how fast your heart should be able to beat – will be 160 beats a minute (220 minus 60).
Once you know your maximum predicted heart rate, you should exercise at no more than 70 to 75 percent of that number, or 112 to 120 beats a minute. Your doctor can show you how to check your pulse rate as you exercise to make sure you’re staying below the proper level.
An Electrocardiogram stress test is the safest way to determine if your heart will have any problems during exercise.
Generally, you should at minimum walk about 30 minutes a day five days a week, or one hour a day three times a week. But don’t try to do this immediately; work up to it gradually. Walk at a comfortable, brisk pace and be able to carry on a conversation as you walk. Walking with a friend or neighbor makes it more pleasant and less of a chore!
Of course, walking is only the exercise part of the formula that equates to good health. The other part is a low-fat diet consisting of lots of fruits, vegetables, cereals, nuts, seeds and occasional lean meat, fish and poultry.
To go along with your new walking exercise program, here’s a heart-healthy treat, that’s refreshing anytime, but especially after exercise during the warm days of summer. It’s full of phytonutrients, fiber and flavor, too!
Spring Fruit Salad
5 cups of assorted fresh fruits, in season, sliced or cubed.
The following listed fruits are the more nutritious varieties available.
- Berries: blueberries, blackberries, raspberries or strawberries
- Peaches or nectarines with skins
- Darker-skinned plums
- Bing or sour cherries
- Red or black grapes
- Dark red watermelon, dark orange cantaloupe, or orange honeydew melons
Preparation:
Place prepared fruit in medium bowl.
Stir together in small bowl:
- 3 Tablespoons date sugar or light brown sugar
- 2-3 Tablespoons lime juice
- 1/4 Teaspoon salt
Pour over fruit and gently toss to coat and let stand to allow flavors to blend for about 30 minutes before serving. Best to be eaten the same day as preparation
If desired, additions may include grated lime zest; chopped fresh mint; nuts like pecans, pistachios or walnuts; and, seeds such as pumpkin or sunflower. Add these items just before serving to taste.
