Health Happenings is a biweekly column published in Alamogordo Daily News as a way to provide the latest in health and wellness information, services and events. Articles for this column are submitted by Health Council partners, but do not necessarily reflect the views or policies of the Otero County Community Health Council.
By Susan M. Poore, RN, CNC, CPLC
I am asked frequently to name one thing that a person could do to improve their health and my response is to “Walk”! If you are physically able to get up and move, then walking should be a huge part of your wellness and prevention program. Want to improve your immune system? “WALK” Unless you are unable to get out of bed, you can slowly build up your strength and immune system by walking a little more each and every day. Many studies show how patients with heart disease, diabetes, cancers and other major health challenges can benefit from walking. Adding exercise to a healthy diet can dramatically change a person’s risk for chronic diseases within 6-8 weeks.
Want to build strong bones and prevent fractures in the future? “WALK” When a person is either immobile or not very active, bone degeneration rapidly increases. Postmenopausal women who walk approximately 2 miles or more per day show a higher bone density than those who walk shorter distances. Walking can slow the rate of bone loss from your legs.
Want to improve your brain health? “WALK” Walking improves cognitive function and helps prevent less cognitive decline. Want to lose weight and keep it off? “WALK” Many people diet without any exercise program and yes, you may or may not lose weight. However, by incorporating walking into your combo plan you can literally watch the weight come off! In my practice, my clients are all encouraged to build up to 10,000 steps per day. Research shows the tremendous health and weight loss benefits that a person can gain from just this one approach.
Want to improve your physical self as you age? “WALK” Walking definitely improves your physical function and fitness level and prevents disabilities in older persons. Inactivity can cause a negative impact on your future health. Staying active can have a positive impact on all your tomorrows!
How to get started? These are the steps I recommend: Get an ok from your physician, if needed. Then purchase a good pedometer (if when you shake it, it can easily register a step, then it isn’t the best choice). Wear it for 3 straight days and find out how much you actually walk on a daily basis. Everyone is a little different. What is a lot for one person may not be enough for another. Then begin adding 1000-2000 more steps per week until you are walking 10,000 steps per day. Keeping a daily log to see where you are at and writing weekly walking goals will help you reach those goals. If you have health challenges or are older, you may end up with fewer steps per day but the importance of it is consistency on a daily basis. Do what you can and your health will benefit from it.
Are you aware that in Alamogordo we have SEVERAL walking paths throughout the city? Walking can be done anytime and anywhere, however there are some great places already designated to walkers in Alamogordo that are safe and easily reached. Your Otero County Health Council boasts walking as one of the best things to do for your health! Call your Health Council coordinators (Raginee or Diana) for more information at (575) 443-8100!
Susan Poore, RN, CNC, CPLC can be reached at (575) 491-5036 for any additional questions about starting on an exercise or walking program.