New study on benefits of fast walking (co... - Cure Parkinson's

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New study on benefits of fast walking (confirms John Pepper's protocol)

faridaro profile image
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By Vivian Goldschmidt, MA

Fast Or Slow Walking? Which Is Better For Your Body And Your Bones

In our instant-access world, some people long for a return to a slower pace. That’s understandable.

But there is one aspect of life in which faster is better: walking. Science has confirmed fast walking could add years to your life as well as life to your years — and even help reduce the risk of osteoporosis, heart disease, and dementia.

Beyond Bone Health: Walking for Your Heart and Mind

The benefits of fast walking are especially dramatic for older walkers. In a new study published in the British Journal of Sports Medicine, researchers from five universities found walkers 60 and older who strode at an average pace reduced their cardiovascular risk by 46 percent; fast walkers reduced their risk by 53 percent.

“Assuming our results reflect cause and effect, these analyses suggest that increasing walking pace may be a straightforward way for people to improve heart health and risk for premature mortality,” said Professor Emmanuel Stamatakis, the study’s lead author.

“Especially in situations when walking more isn’t possible due to time pressures or a less walking-friendly environment, walking faster may be a good option to get the heart rate up — one that most people can easily incorporate into their lives.”

The British study confirms what the National Walkers’ Health Study reported in 2013: a brisk walk beats jogging for health benefits while protecting older bones and joints from unnecessary stress. The National Walkers’ study was the first of its kind to demonstrate the health benefits of stepping lively over time.

Drawing from a large database maintained at the Lawrence Berkeley National Laboratory, scientists divided participants into four equal categories, based on pace. The fleet of foot enjoyed the greatest longevity. Strollers not only had a higher rate of death — they were more vulnerable to heart disease and dementia as causes of mortality.

If you’re a naturally slow walker, there’s a silver lining: an incremental increase in pace also reduces the risk of premature death. In the Berkeley study, walkers who were just a minute or so faster than the slowest group still experienced a significant uptick in longevity.

Synopsis

Fast walking can help improve heart health and reduce the risk of dementia and early death — and it’s an easy exercise routine to incorporate into your daily life.

How Walking Increases Bone Mineral Density

Another important benefit of fast walking is bone remodeling. Contrary to popular belief, bone is not solid, but is continually being rebuilt, or remodeled, at various sites throughout your skeleton.

In the first year of life, almost 100 percent of bone is remodeled as a baby grows. In adults, remodeling takes place at the rate of about ten percent per year.

However, lack of exercise, especially after menopause, can lead to bone loss. Weakened bones are more prone to breaking, often resulting in the dreaded hip fracture.

Walking can help prevent or forestall this crippling condition. The National Institutes of Health analyzed the results of ten trials and found walking created “significant and positive effects” on bone mineral density of the femur (hip bone) in an older adult population, with walking programs that last longer than six months.

In other words: walk as if your life depends on it because it does.

Synopsis

Because bone building slows down after menopause, fast walking can help maintain bone mineral density, which in turn helps prevent hip fractures in older adults.

Do You Really Need 10,000 Steps?

If fast walking is one of the keys to healthy aging and building better bones, does that mean more is better? Step counters and advertising would have us believe 10,000 steps is some magical mobility goal. But this figure is more myth than magic.

10,000 steps equal somewhere between four and five miles, depending on your stride. That’s a lot of walking in a day, even for a younger person, and may be too ambitious for some seniors.

Basically, how you walk is as important as the amount of walking you do. Leisurely climbing the stairs, ambling along on the treadmill, or wandering casually down the block will all have a negligible effect on your health and bones; the goal is focused, fast walking that raises your heart rate and has you breaking a sweat.

Synopsis

The number of steps you take isn’t nearly as important as starting and maintaining a focused fitness program that includes regular fast walking to raise your heart rate.

Other Benefits of Fast Walking

Aside from postponing death, building healthy bones, and helping you to better overall health and fitness, walking saves your brain. It helps you:

Concentrate

Remain calm

Sleep better

Activate creativity

Reflect and regenerate (when you walk in nature)

For optimal well being, walking should be placed in the context of a complete healthy lifestyle program that supports sustainable exercise.

Synopsis

Walking is an all-around body benefit, boosting mood and mental activity as well as bone health.

9 Tips for Smart, Safe, Swift Walking

While walking is second nature, fast walking for health requires a different degree of attention. Follow these nine tips for safe, effective speed walking:

Start with a stretch. Be sure to warm up with a gentle walk and, some light stretches (to the degree you’re able) before embarking on your fast walk.

Pay attention to posture. Your grandmother may have reminded you to stand up straight, and it’s the best advice for fast walking, too. Head up, shoulders back, and walk tall with your eyes forward.

Relax your shoulders. Hunching causes your body unnecessary strain. Relax — walking is meant to be a fun, natural workout.

Engage your arms. Swinging your arms from side to side, keeping them slightly bent, makes walking a whole body exercise. The motion will also help increase your speed, like a tailwind.

Breathe naturally. Some people unconsciously hold their breath when they exercise. The deeper you breathe, the more oxygen circulates through your body, and the more invigorated you’ll feel.

Make it a habit. Schedule your walk just as you would any other appointment. Choose a time of day that suits your natural rhythm. Morning people may prefer to start their day with exercise; a night owl might groan and roll over in bed. Pick a set time, and stick with it.

Build up your walking time gradually. Remember, it’s not the number of steps, but consistency and pace that will reap the most benefit. If you can fast-walk for 20 to 30 minutes a day, at least three times a week, that’s a good goal.

Wear walking shoes that fit. You don’t want blisters or pain to derail your efforts. Visit an athletic shoe store and ask a knowledgeable salesperson to help you select the right shoes for your age, gait, and comfort level.

Congratulate yourself. You’ve created a good habit to keep you healthy and build your bones that will serve you well for the rest of your life.

Synopsis

Warm up, relax, breathe, wear walking shoes that fit, and enjoy your fast walking routine — it’s one of the best new habits you can start.

Walking Works At Any Age

Exercise is a sound investment, even if you’re well into your senior years. Beginning a fast walking routine can help you build your bones, and stay healthy and mobile longer. Frail, formerly sedentary elders have improved their bone health and fitness significantly via an exercise program that included daily walks, balance and strength training.

You’re never too old to walk. Picking up the pace is a natural way to improve your bone health and have a long, healthy life.

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faridaro
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JAS9 profile image
JAS9

This ties in nicely with this story about a recent study. Their main finding was that intense exercise on a treadmill, lasting 30 minutes, getting the heart rate between 80-85% of max heart rate, and doing that 3 or 4 times a week stopped PD progression. The study lasted 6 months. They should've continued it for longer, but at least it's something.

michaeljfox.org/foundation/...

JohnPepper profile image
JohnPepper

Hi faridaro. This is music to my ears! Thanks for telling the world that fast walking is good for EVERYBODY!

Please give me your address or contact to me on my website - reverseparkinsons.net and I will send you my book, which was written in 2002. I have Pd and have been able to live a normal life since 2002, medication-free.

I am now nearly 84 years old and only started the fast walking in 1994, when I has started to shuffle and could not speak properly. I also attribute my improved health to having stopped taking levodopa medication and replacing it with an MAOb inhibitor. My neurologist can be thanked for that.

The other factors I addressed in my life were:

1. Being POSITIVE

2. Avoiding STRESS

3. Keeping my mind busy with MIND GAMES

4. Learning to use my CONSCIOUS BRAIN to control the movements that give me trouble, like walking, bringing food to my mouth and writing.

I would like to meet you, before I leave this mortal coil.

faridaro profile image
faridaro in reply to JohnPepper

Glad to hear from you John and thank you for your kind offer - I got your book from Amazon last year after being diagnosed with PD and after reading about your case in Norman Doidge's fascinating book "the brain's way of healing" - you are such an inspiration and my hero!

Just about every time I go out for a walk I think about your walking and tell myself "I can do it too" even though lately have not done much of it due to some new health issues and being busy relocating to a different city after living in the same place for 31 years - lots of stress!!! This article motivated me to get back into the walking routine especially that now the weather should be getting cooler here in Florida, just have to start slowly and gradually build up my time.

Thanks again for your time, effort, encouragement and hope that you give us in battling this affliction.

JohnPepper profile image
JohnPepper in reply to faridaro

Hi Faridaro. Have you written any other articles that are on the internet?

I have a Carpal Tunnel operation two days ago and did a two kilometre walk yesterday. I had previously had a chest infection that lasted over two months and that put me back to the beginning with my walking. I had to start back at one kilometre, (ten minutes) and got up to twenty minutes before the operation. I will be back at forty minutes before I get the second one done in a month's time.

How did you research all this information you quote in this article. I am useless at research. I am not a scholar!

Won't yo please contact we on my website so that we can email each other?

faridaro profile image
faridaro in reply to JohnPepper

Thanks for sharing your recent health challenges John. Just sent you email.

JohnPepper profile image
JohnPepper in reply to faridaro

Thanks!

You have done a lot of Pd patients, throughout the world, a huge favour. It is all well and good being told by one man that Fast Walking works for Pd, but when others confirm that FACT it makes a huge difference.

Who would put the effort into walking every second day for one hour if it did nothing for us?

jeanette2372 profile image
jeanette2372

Great article, thank you for sharing it! 🙂

faridaro profile image
faridaro in reply to jeanette2372

You are very welcome!

FergusonJR profile image
FergusonJR

What is the best tool we can get to monitor the heart rate as we exercise? I need something I can glance at and adjust my pace.....hopefully not ridiculously expensive?

faridaro profile image
faridaro

A pulse oximeter which you put on your finger should work and it's around $20 if I remember correctly.

Erniediaz1018 profile image
Erniediaz1018

Walked in the park today and the results are I feel much better. Symptoms at bay. Thanks Johnny and you all.

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