Walk this way

As head of the United States Centre for Disease Control, Dr Thomas Friedan should know a thing or two about what is good, or not, for your health. 

He has gone out somewhat of a limb by stating categorically that walking is akin to a wonder drug.  Based on the significant research into walking, the claims are wholly justifiable.

He believes walking is the closest thing we have to a wonder drug.  He maintains that the next time you go for a medical check-up, don’t be surprised if your doctor ‘hands you a prescription to walk’.

“Walking can have a bigger impact on disease risk and various health conditions than just about any other remedy.  What’s more it’s free and has practically no negative side effects.”

In New Zealand the Ministry of Health, Health Quality & Safety Commission NZ, and ACC have combined efforts to make ‘Live Stronger for Longer’ information and certified exercise programmes available on-line and in communities across the country for older people (defined as, 65 years and over). To access the exercises, you can do at home, and/or in your community, and for detailed information go to https://www.livestronger.org.nz.

In summary, the NZ guidelines sections about the types, intensity, and frequency of physical activity recommended for 65+ year olds are listed below. The NZ Guidelines, also describe how exercise reduces the risks from specific health conditions and enhances quality of life for individuals.

1. Importance of Physical Activity:
• Individual Level: Engaging in physical activity increases opportunities for older individuals to lead longer and healthier lives.
• Social Level: Healthy older people contribute positively to their families, communities, and society.
• Population Level: A healthy older population reduces the impacts on health care and social services.
2. Role of Physical Activity:
• Physical activity, combined with good nutrition is critical for ‘a healthy body and healthy mind’.
• Evidence suggests that even a small, sustained increase in physical activity, along with not sitting for long periods of time, can help prevent and reduce the risks from long-term diseases and conditions.
3. Guidelines Summary:
• Frequency: According to the NZ Guidelines, older adults should aim to do aerobic activity (activity that makes you feel hot and causes you to breathe faster) on 5 days per week for at least 30 minutes if the activity is of moderate intensity; or 15 minutes if it is vigorous intensity, or a mixture of moderate and vigorous intensity aerobic activity. For more information: https://www.health.govt.nz then click on publications, then type into the search bar Guidelines on Physical Activity for Older People (aged 65 years and over), then click on the Read More button for the summary sheet reviewed in 2024.  The full Guidelines document and associated studies can be viewed or downloaded at this same address. 
• Flexibility: In addition to the above frequency, aim to do 3 sessions of flexibility and balance activities per week. For more information about flexibility exercise go to the NZ Live Stronger for Longer website: https://www.livestronger.org.nz.

• • Strength: And in addition to the above frequency and flexibility exercise per weeks, aim to do 2 sessions of muscle strengthening activities per week. For more information about strength exercise go to the NZ Live Stronger for Longer website: https://www.livestronger.org.nz.

Walking may be one of the most powerful “medicines” available.

The Harvard Medical School, in its publication Walking for Health, says the simple activity of walking can have profound, and positive, outcomes. 

Moreover, walking can: 

• Improve lung capacity and increase oxygen flow around your body which assists all ‘body parts’ to function better.
• Strengthen your heart, assist in keeping cholesterol levels healthy, lower high blood pressure, thus reducing your risk for heart disease, and stroke.
• Lower your blood sugar, improve your insulin sensitivity and so reduce your risk of type 2 diabetes.
• Enhance digestion, burn calories and help you lose weight.
• Ease joint pain and stiffness by lubricating your joints and strengthening the structures that ‘hold the joints in place’ such as ligaments, tendons and muscles.
• Boost your immune function and help you fight off infections.
• Unleash the four feel-good hormones: dopamine, serotonin, oxytocin and endorphins which lift mood and help reduce anxiety and stress.
• Keep your memory sharp and improve your brain functions.  

Some of the other benefits from being in the outdoors walking, include:

• Increasing energy levels.
• Providing opportunities to interact with others thereby reducing feelings of isolation and loneliness (e.g. giving and receiving a smile, and exchanging ‘hello’ with strangers, as you walk past them creates happy moments for yourself).
• Hearing and seeing the activities of your surrounds creates meaning and connections (e.g. hearing birds chirping; noticing the seasonal changes in the trees and plants, hearing and seeing children at play; watching the cars and variety of vehicles go by with their passengers and occupational equipment on board).
• Feeling the sun, wind, and rain (or sometimes all three close together) can be invigorating and can stimulate memories from your own school days, or sports and other outdoor events in your past.   
• If you take the music or talking devices away from your ears and interact with the surrounds, you almost always arrive home from a brisk walk feeling happier, healthier, more motivated and contented than when you started the walk. Plus, you didn’t have to pay any money for that positive experience.

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Published:  September 2024

To be reviewed: August 2027