I, like many of us, spend a lot of time squatting in front of our computer. So I ask myself that question throughout his day. I recently attended a conference and on foot he made an eight minute call. Also turned one of his coffee dates with friends into a walk in the park.
my incentive?result of literature review It was published last month in The British Journal of Sports Medicine. Researchers examined 196 studies and found that brisk walking of 11 minutes or more a day significantly reduced participants’ risk of heart disease, various types of cancer, and overall mortality. bottom.
The same study found that at least 150 minutes moderate exercise per week further reduced the risk of premature death. Dr. Francisco Lopez Jiménez, director of preventive cardiology at the Mayo Clinic, says brisk walking for 20 minutes each day will get you closer to that goal.
“The amount of benefit you can get with relatively little effort is truly amazing,” he said, adding that walking is one of the best forms of preventative medicine. We’ve rounded up 5 additional incentives, as you still need a little nudge to move on.
You can escape from aches and pains.
If you’re in pain, it’s tempting to take your feet off, but that’s not always the best thing to do. 1 in 4 US adults For example, if you have arthritis, the Centers for Disease Control and Prevention recommends at least 150 minutes of moderate activity (such as brisk walking) to manage your symptoms.
2022 study published in arthritis and rheumatismwhich looked at people over the age of 50 with osteoarthritis in their knees and found that those who walked regularly had less knee pain. Associate Professor in Rheumatology, Studied.
According to research Activities such as walking may also help relieve back pain. The throbbing in my back is more effective than any wearable device at alerting me that it’s time to get up.
Walking can enhance your therapy session.
“Walk and Talk” therapy can be done outdoors, in person or over the phone, and can leave you feeling refreshed. Alternative to more traditional sessionssaid Lynn Bufka, Associate Chief of the Practice Transformation Division of the American Psychological Association.
“Everything we know about the benefits of exercise in terms of fighting depression, reducing anxiety and helping with insomnia are the same things we try to address in psychotherapy. How can they be combined?” she said. “Walking in nature has been found to really help with stress and burnout.”
Dr. Buhka noted that outdoor sessions are not for everyone, and some patients may have concerns about physical or psychological safety, or privacy.
But for some, “a quiet office and no face-to-face is more effective,” says a clinical psychologist in Sacramento who offers face-to-face “walk-and-talk” sessions in green spaces near his office. says Lori Roberto. “We find that the walking rhythm provides a different flow and a kind of relief,” she said.
Regular walks may help sharpen your memory.
Forgetful? A brisk, fast-paced walk can be helpful, but “active” is the key word, said Rong Zhang, professor of neurology and internal medicine at his Junior Brain Institute, Peter O’Donnell, UT Southwestern.
Dr. Zhang and his colleagues small study In a study of middle-aged and older people with memory impairment, walking for 30 minutes five days a week for one year improved blood flow to the brain and cognitive function in participants. I understand.a Follow-up survey, published last year, had similar results in older adults without cognitive impairment. They also experienced an improvement in memory.
“You have to try to get your heart rate up, but it’s a little harder,” Dr. Zhang said, adding that you should “feel a little short of breath” and have more difficulty speaking.
He included another important caveat. Data from both studies suggest that improved blood flow in the brain takes at least a year to translate into better cognition.
Walking may make you feel less brooding.
If you’re stuck in a worry spiral, a 30-minute trek in nature can calm your ruminating thoughts.a 2020 research The Journal of Environmental Psychology found that a 30-minute walk significantly reduced negative moods and “increased awe.”
One effective way to treat rumination is through destruction. “A walk can disrupt the cycle enough to free us from looping thoughts,” says Dr. Buhka. she added.
A combination of walking and mindfulness may also help. Walking meditation, which you can do anywhere, can help clear these nagging thoughts.try this introductory meditation Adapted by mindfulness expert Jon Kabat Zinn from the Greater Good Science Center at UC Berkeley.
You can learn new things.
Do you enjoy multitasking? Walking can be an educational experience. For example, if you have a medical question, consider a program called “”.walk with doctor(available in 47 US states) offers free regular walks with a local doctor. During the 1-hour walk, participants are allowed to talk to the doctor as often as they like.
You can also listen to podcasts. After writing about my favorite health podcast in last week’s newsletter, many of you were inundated with great suggestions.
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“bedside roundis a medical history podcast focused on “the strange, wonderful, and deeply human stories that have shaped modern medicine.”
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“maintenance stagea sharp analysis of food culture and the “wellness industrial complex”.
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“man up podcasthosted by two chatty urologists, Dr. Kevin Chu and Dr. Justin Dubin, featuring men’s health experts on topics like vasectomy and hair loss.
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“Dr. Streicher’s Insider PodcastAn often hilarious and always informative menopausal survey hosted by Dr. Lauren Streicher, medical director of the Northwestern Medical Center for Sexual Medicine and Menopause.
Thanks dear readers — one more walk!
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