We have been told to keep moving – to be physically active and at least engage in 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week for optimal health.
But many of us don’t follow these recommendations with a survey in the US showing that only half the population follows this advice.
Older adults are more likely not to meet these requirements.
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Walking is the most common physical activity, especially amongst older adults. It has been associated with better health while reducing the risk of diabetes, heart disease and cancer such as colon and breast cancer – health benefits which are also derived from moderate or vigorous-intensity physical activity (MVPA).
MVPA is also associated with a lower risk of death. However, very little is known of the association between walking and total mortality.
To study this, researchers investigated data from approximately 140,000 participants in the Cancer Prevention Study II Nutrition Cohort.
Six percent of the participants reported no moderate or vigorous physical activity at baseline.
Out of the rest, 95 per cent reported some walking while 50 per cent reported walking as their only form of physical activity.
After making allowances for other risk factors such as smoking, obesity and other chronic conditions, the study found that walking for less than two hours per week was associated with a lower all-cause mortality compared to no activity.
Two and half to five hours of walking-only per week was associated with 20 per cent lower mortality risk.
The results for those who exceeded the physical activity recommendations through walking-only was similar to those who met the recommendations showing a lower mortality risk in both cases.
More than 6 hours per week of walking-only resulted in 35 per cent lower risk of respiratory disease mortality compared to the least active group.
Walking-only was also associated with 20 per cent lower risk of cardiovascular disease mortality and 9 per cent less risk of cancer mortality.
Walking is a simple form of physical activity which is free and convenient and doesn’t take up too much time or require any special training or equipment making it the perfect form of exercise for people of all ages.
It is especially important for older adults who should be encouraged to walk even if it is less than the recommended amount as it will only result in good health and longevity.
So even if you don’t feel like exercising, its always a great idea to take a walk and feel a whole lot better about your health.
Source: American Journal of Preventive Medicine
