The miracle cure: strap on your walking shoes for an hour a day and you will reap all of these health benefits, according to recent health studies published in major medical journals.
Results from the 20-year long Nurse's Health Study have shown significant decreases in occurrence of breast cancer and Type II diabetes in women who engaged in brisk walking or other vigorous exercise for seven hours a week, and as little as three hours a week for heart disease reduction.
In this study, brisk walking was defined as 3 - 3.9 miles per hour, or 15 - 20 minutes per mile. This is really just a purposeful stroll for most people.
An hour a day, or a total of seven hours a week, is associated with decreased risk for breast cancer and Type II diabetes. As little as a half hour a day, or three hours a week, is associated with decreased risk of heart disease.
How Many Years?
The studies have not keyed in on when in your life it is best to exercise - is it too late if you wait until you are 55? Or can you begin reducing your risks at any age? Studies have shown decreased risk of death in older men and women who walk regularly, so my reply would be to start now and never stop! Walking will also provide weight-bearing exercise to maintain your bone density and prevent osteoporosis.
What Good Does It Do?
Breast Cancer: 20% reduction Article
Diabetes: 50% reduction Article
Heart Disease: 30-40% reduction Article
Colon Cancer: exercise reduces risk Article
Stroke: exercise reduces risk Article
Reduces Death Risk by 27%
More Health Benefits of Walking
Prescription for Health: Walk 3 - 7 Hours a Week
Now you know the secret of the miracle pill - isn't it time to start taking it? Join in our free online Walk of Life 10 Week Program to add walking, exercise, and healthier eating to your life.
L. Alford. "What men should know about the impact of physical activity on their health" International Journal of Clinical Practice. Volume 64, Issue 13, pages 1731–1734, December 2010.