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Walking papers 20121/10/2023 ![]() "And it doesn't have to be 30 minutes continuously. Start with a short walk, even five to 10 minutes, and gradually increase to 30 minutes five days a week. One woman told me, 'I don't know why I didn't do this before.' " But once they start walking daily, "they sleep better, feel better and even lose some weight. "I've had women in their 70s who tell me they feel sluggish and can't lose weight even though they eat like a bird," she says. Her patients are all over 65, many in their 80s and beyond. Set a small one first, like walking one block, then gradually add on to that," suggests Sharon Brangman, M.D., chief of geriatric medicine at SUNY Upstate Medical University in Syracuse, N.Y. Genter didn't join a gym, hire a trainer or buy an exercise machine. Most of us do need to move more: Only 30 percent of people ages 45 to 64 say they engage in regular leisure-time physical activity, and that drops to 25 percent for those 65 to 74, according to the National Institute on Aging, which has launched a "get off your duff" campaign called Go4Life.Īnd even if you weigh 400 pounds and can't climb a flight of stairs - you can start walking. The peak benefits come from 30 minutes of exercise several times a week, say experts. Research also has shown that walking regularly can help protect the aging brain against memory loss and dementia, help cut the risk of heart disease, and reduce the chance of developing type 2 diabetes in high-risk adults by a whopping 60 percent.Īnd we're not talking marathon walking either. ![]() Not only will going for a daily walk help you feel better now, it will help you maintain your independence and ability to do daily tasks as you age, says Barbara Bushman, a health professor at Missouri State University who has helped older, sedentary men and women start a walking routine.
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