Take a Walk!

February is American Heart Month.  Heart disease and stroke are two of the leading causes of death in the United States.  Exercise helps to reduce the risks of both; walking is one of the easiest ways to introduce exercise into your daily routine.

Most of us are fortunate to be able to walk.  It doesn’t take a bunch of fancy equipment or an expensive gym membership.  We can walk in most climates and locations.  Those of us at most any age and in various stages of physical health and shape can walk.

From a physical health perspective, the benefits of walking have been well studied and documented.  In addition to assisting with reducing the risk of heart disease and stroke, according to Leah Zerbe in 8 Astonishing Benefits of Walking, walking also helps with weight management and lowering blood pressure, increases the survival risk of breast cancer patients by as much as 45%, decreases fibromyalgia pain and decreases the number of medications you’re likely to take overall.

And if that isn’t incentive enough to pull on your sneakers, here are a few more of the health/mental health benefits of walking, according to Arthritis Today: walking helps you manage stress, slows mental decline and lowers Alzheimer’s risk, improves sleep, boosts the mood of depressed patients by releasing endorphins, and serves as a form of meditation.  Linda J. Brown explains in Mindful Walking, that Walking Meditation combines the principles of meditation (breathing, concentration and relaxation) with rhythmic walking.

San Diego State researchers suggest aiming for 1000 steps in 10 minutes and increasing to 3000 steps in 30 minutes.

Our Vista Hill SmartCare teams have been encouraging walking through our Wellness events in the communities we serve.

In Ramona, several Seniors (and others so inclined!) arrive early every Tuesday morning to meet one of our Behavioral Health Educators at the Ramona Senior Center to participate in their Walking Club.  The pace is set by those participating that week.

Also, just before the holidays, our Pauma Valley team approached the entire student body of Valley Center Elementary School of 495 3rd – 5th graders. Our presentation, which was about the benefits of walking and how to use a pedometer, challenged the students to keep a Walking Log over their vacation.  After a two week break, almost 40 students returned their completed logs with their recorded steps, in exchange for a health related prize!

If you would like company and/or encouragement for your walks, please call Vista Hill SmartCare at 760.788.9725.  Or stop by North County Health Services, Ramona all month for Heart Healthy information.

Here’s one more incentive for you, from Doc Mike Evens, “What is the single best thing you can do for your health?”