Take Advantage of Those Beautiful Weekends!

It is recommended that adults participate in moderate physical activity for at least 30 minutes on most days of the week. Walking has the lowest impact on bones and joints. Benefits of walking include:

• Reduced risk of coronary heart disease. Improved blood pressure, blood sugar levels, and blood lipid profile
Women in the Nurses Health Study (72,488 female nurses) who walked at least three hours per week reduced their risk of heart attack and other coronary illnesses by 35% compared to those who did not walk.

• Maintain body weight and lower risk of obesity
Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism.

• Reduced risk of osteoporosis
Walking is effective in decreasing the rate of bone loss in the legs.

• Reduced risk of breast and colon cancer
Women who walked briskly at least two hours weekly decreased their breast cancer risk by 18%. Routine walking can also help to prevent colon cancer and improve the quality of life of colon cancer survivors.

• Reduced risk of non-insulin dependent diabetes (Type 2)
The Diabetes Prevention Program showed that walking 150 minutes per week and losing 7% of your body weight can reduce your risk of diabetes by 58%.

• Enhanced mental well-being
Research has shown, by measurement of a standard depression questionnaire, that depression is lowered 47% in those moderately physically active for 30 minutes, three to five times a week, after 12 weeks.

As we age we need more exercise. Physical activity helps to prevent bone loss, increase muscle strength, and reduce the risk of several other diseases associated with aging. Being physically active is key in maintaining quality of life and independence. Walking improves fitness, physical function, and prevents physical disability for aging adults. For older adults moderate activity can come from longer sessions of walking or swimming, shorter sessions of vigorous walking or stair climbing.