Walk This Way…

To a stronger body, sharper memory, brighter mood, and much more.
by lambeth hochwald

What if there were something simple you could do every day that would burn calories, be good for your heart, and help you stay young. You’d do it, right? Well, that’s why researchers and doctors are so gung ho about walking, especially in light of new research that credits it for everything from cutting breast-cancer risk to helping you sleep. Walking is not just for the nonathletic, experts say. It’s good for just about anybody. Here are eight great reasons to start walking—or just walk a little more often.

Walking helps the body produce endorphins, the mood-boosting chemicals linked to “runner’s high.”

it’s great for the heart.
In a recent study conducted at Duke University Medical Center, researchers found that walking briskly for 30 minutes every day lowers your odds of developing a cluster of risk factors linked to higher risks of heart disease, diabetes, and stroke. Roughly 24 million women in the United States have these risk factors. Don’t have time for a daily half-hour walk? Try multitasking: A British study found that active commuting (incorporating walking and cycling into your sedentary commute) is associated with an 11 percent reduction in heart-disease risk, especially among women. (For sneaky ways to work more walking into your life, see “No time to walk?” at right.)

it cuts cancer risk.
Walking, even for a few hours a week, significantly reduces breast-cancer risk, according to a study published in the Journal of the American Medical Association. The thinking is that walking helps reduce levels of body fat, a source of estrogen. The research looked at 74,000 postmenopausal women between the ages of 50 and 79. Those at a normal weight lowered their risk by 30 percent; those who were overweight, by 10 to 20 percent. Younger women may also gain similar benefits.

it helps you sleep.
A brisk walk in the afternoon will help you get a better night’s sleep, according to the National Sleep Foundation. Experts say that walking may boost levels of the feel-good hormone serotonin, which relaxes you. Or, the rise in body temperature brought on by walking may signal the brain to lower your temperature later, which promotes sleep. (Avoid a walk two hours before bed—that’s too late to cool down.)

it cuts down on aches and pains.
Walk the “chi ” (pronounced chee) way and you could have fewer achy days. ChiWalking, which incorporates ideas from tai chi, yoga, and Pilates, was born more than 10 years ago. It looks like regular walking but, because you consciously relax, improve the alignment of your body, and involve arm movements, it puts less stress on the legs while you walk. Th at means fewer aches, less risk of injury, and a better overall workout.

it makes you happy.
Walking can relieve depression, anxiety, and stress. Just one 30-minute walk may make you feel better when you’re down, University of Texas researchers found. Head out for 90 minutes five times a week and you’ll get the biggest boost, according to a study from Temple University. One possible explanation: Walking helps the body produce endorphins, the mood-boosting chemicals linked to “runner’s high.”

it keeps you slimmer.
Walking for 30 minutes a day can prevent weight gain in most people who are physically inactive, according to another Duke study. And researchers from Brown University and the University of Pittsburgh showed that women who walked for an hour five days a week and consumed 1,500 calories a day lost and kept off 25 pounds over the course of a year. The reason walking helps control your weight: It’s easy!

it staves off senior moments.
Several studies in older people suggest that walking—even for as little as 45 minutes a week—helps ward off Alzheimer’s disease. Regular strolls are also linked to mental harpness in seniors. But regardless of your age, walking is likely to help keep your mind active, particularly if you stroll with friends; walking while talking is a surefi re brain booster.

it protects your bones.
Just 30 minutes of walking three times a week does wonders to prevent and treat thinning bones. This kind of exercise, which uses 95 percent of your muscles, actually pushes your bones to get stronger so they can handle the load. The bottom line: Walking is not just about cardio.

No time to walk? Try these tips.
NO ONE EVER SAYS , “I wish I had less time to work out.” If you’re feeling the time crunch, use our sneaky steps to stepping more.

Find a detour. Park as far as possible from your destination. If you park 15 minutes away from your office, you’ll burn an extra 130 calories per day.

Pack your walking shoes. Next time you book a business trip, add walking to the equation. This strategy also helps burn off high-calorie business dinners. A 20-minute walk on each of three days kicks about 260 calories to the curb.

Schedule a moving meeting. Hit the trail or track and bring a digital recorder to remember key points. By skipping the usual muffins-and-coffee meeting, you’ll avoid at least 450 calories and will burn a bunch of them instead.

Get a pooch. Dog owners walk an average of 300 minutes a week, while people without dogs walk just 168, according to a Canadian study. That’s a difference of almost 600 calories. No pup? A human friend works, too.

Add some resistance. Working against the wind, in the water, or while wearing a backpack burns about 50 more calories per hour than walking on flat ground.

Count your steps. In a study at the University of Michigan, walkers who wore pedometers lost weight even in the absence of new diets. Walk 5,000 steps and you will burn about 200 calories.