How Long: 30 minutes daily or 15 minutes 2x/day
or 10 minutes 3x/day
Reduce the risk of Cardiovascular Disease (CVD) and atherosclerosis. If everyone walked for 30 minutes daily at 3-4 mph it would decrease the number of CVD deaths per year by 30% (284,886 deaths/year).
Reduce the risk of Diabetes (Type 2) by 58% in persons at high risk.
Reduce risk of Stroke by 24% walking 2.5 hours per week as compared to non-exercisers. Further reduced the risk of Stroke by 46% walking 5 hours per week as compared to non-exercisers.
Reduce risk of breast cancer by 20% in White and African-American women who regularly exercise for 7-15 MET/week/year compared to inactive females.
Reduced risk of mortality with patients who have been diagnosed with breast cancer by 25% compared to sedentary individuals. Further reduced risk by 50% if walked 3-8 hours per week.
Reduce resting blood pressure.
Reduce the risk of Pancreatic Cancer among overweight individuals with a BMI of 25kg/m2 or greater.
Reduce risk of Osteoporosis.
Reduce risk of Cholecystectomy (gall bladder removal) in women by 31%.
Reduced risk of depression among elderly adults. In elderly adults classified with major depressive disorder, a 50% reduction of the disorder occurred after 4 months of an exercise program.
Improved overall aerobic fitness and functional capacity.
Daily walking of 30 minutes for 12 weeks has been shown to lower overall body weight and decrease percent body fat.
If we just walked briskly 30 minutes each day, healthcare as we know it would radically change in this country.
Currently, up to 2/3 of men and 3/4 of women in the UK do not achieve this level of activity.
In the United States 32% of Non-Hispanic Blacks, 22% of Mexican-Americans, and 18% of Whites are considered to have a low fitness level.
Credits available on request.