Walking and Stress Reduction, References | Reebok Fitness RBTL22921

Several studies have reported that regular walking at moderate to brisk speeds appears to increase bone density. Specifically, Fradin and his colleagues6 found that 70-year-old subjects who walked at least 30 min- utes per day had higher bone mineral content than subjects who walked less than 30 minutes per day. Jones and his colleagues7 reported that sedentary women (aged 30 to 61 years old) who began a regular walking program and continued for one year increased their bone density.

Since walking can be comfortably performed by people of any age, walking appears to be practical and effec- tive in reducing a person's risk for developing osteo- porosis.

WALKING AND STRESS REDUCTION

There are many stressors in today's society, including economic concerns, work-related pressures and the need to balance career goals with home responsibili- ties. People who are unable to cope with these types of stressors are often tense and anxious, and may even become physically or psychologically ill.

Researchers have found that exercise is one way to help people reduce stress. For example, subjects who engaged in a regular aerobic conditioning program and who altered their diets experienced significant gains in self-concept, feelings of well-being and reduced depression.8

Cramer and his colleagues9 specifically examined the effect of brisk walking on mildly obese sedentary women and found that walking improved general psy- chological well-being. Walking therefore appears to be an effective tool for improving psychological well-being.

WALKING AND INJURIES

Walking is often associated with a low injury rate. Walking is considered to be a "low impact" activity be- cause one foot remains in contact with the ground at all times. Walking at speeds of 3 miles per hour pro- duces vertical impact forces that are around 1.25 times body weight, whereas running at 7 miles per hour in- creases vertical impact forces to more than 2.5 times body weight.

During a 24-week study, not one of 59 participants who walked five days a week at speeds between 3 and 5 miles per hour sustained a walking-related injury that necessitated consulting with a physician. Carroll and his colleagues10 reported that 14% of the elderly sub- jects participating in a walking study suffered training- related orthopedic injuries, mostly to the lower leg and foot. The majority of injuries occurred in the group as- signed to "fast walking."

It is important to note that all forms of exercise have some degree of risk associated with the activity. Generally, the less mechanical stress on the muscu- loskeletal system, the less risk of becoming injured. Because of the low-impact nature of walking, the inci- dence of injury appears to be low when compared to other high-impact activities.

REFERENCES

1.Rippe, J., Ross, J., et. al. “Cardiovascular effects of walking.” (Abstract), Proceedings of the Second International Conference on Physical Activity, Aging and Sports, July, 1985, p. 47.

2.Pollock, M., Miller, H. Jr., et. al. “Effects of walking on body com- position and cardiovascular function of middle-aged men.” Journal of Applied Physiology, 1971, 30:126–130.

3.Duncan, J., Gordon, N., et. al. “Women walking for health and fit- ness. How much is enough?” Journal of the American Medical Association, 1991, 266(23):3295–9.

4.Paffenbarger, R., Hyde, R., et.al. “Physical activity, all-cause mortality and longevity of college alumni.” New England Journal of Medicine, 1986, 314:605–613.

5.“Better walking workouts.” University of California at Berkeley Wellness Letter, 1992, 8(12):4–5.

6.Fradin, K. Grimby, G., et. al. “Walking habits and health-related factors in a 70-year-old population,” Gerontology, 1991, 37(5):281–8.

7.Jones, P., Hardman, A., et. al. “Influence of brisk walking on the broadband ultrasonic attenuation of the calcaneus in previously sedentary women aged 30–61 years.” Calcified Tissue International, 1991, 49(2):112–5.

8.Blair, S., Collingwood, T., et. al. “Health Promotion for Educators: Impact on Health Behaviors, Satisfaction, and General Well- Being,” American Journal of Public Health, 1984, 74:147–49.

9.Cramer, S., Nieman D., et. al. “The effects of moderate exercise training on psychological well-being and mood state in women.” Journal of Psychosomatic Research, 1991, 35(4–5):437–49.

10.Carroll, J., Pollack, M., et. al. “Incidence of injury during moder- ate and high intensity walking in the elderly.” Journal of Gerontology, 1992, 47(3):M61–6.