Do the public health recommendations to be consistent with r

Do the public health recommendations to be consistent with regular physical activity seem overwhelming? Do you assume that you need to go to extremes with exercise for it to be beneficial? When you hear about adding more physical activity, are you afraid you will have to join a gym or spend large amounts of money? Has purposeful exercise never been a part of your lifestyle habits?

Walking is a great way to slip in some physical activity and reap its associated health benefits! It does not cost anything. You can slip in a walk almost anywhere. In fact, you can probably just step out your door rather than having to take transportation. A walk does not require any special equipment either - just some good walking shoes.

If you dress appropriately, it can be done outdoors all seasons of the year or you can choose to walk indoors (at some malls, schools, or office buildings, for instance). You can adjust the frequency, duration, and intensity of the walk based on your current and desired level of fitness.

Moderate physical activity such as walking can improve blood pressure and help to reduce the risk of stroke and other cardiovascular problems. Brisk walking can strengthen the heart and lungs. Regular physical activity is also recommended for reducing the risk of certain cancers or their recurrence.

For weight control, walking can burn off unwanted calories and has been shown to improve motivation to make healthier food choices. Assuming you are eating consistently throughout the day (eating every three hours or so), taking a walk can help to suppress cravings for sweets between purposeful healthy meals/snacks. A walk may also decrease the risk of emotional overeating.

Walking, especially outdoors, has been shown to kick up the "happy hormones" that reduce stress and encourage a more positive mood. Walking alone can allow for some quiet time to relax or think. You can also choose to listen to music, educational audio clips, or audiobooks. Walking with friends can provide a chance for socialization.

If adhering to daily exercise has been a problem, joining a walking group or training for a charity walk can provide some accountability. Planning purposeful walks with a family member or friend can provide not only exercise, but some quality chatting time with people you care about.

Taking a walking break at work can pump more oxygen and nutrients to the brain so you can be more efficient when you return to work. Research is now telling us that regular walking may also reduce the risk of cognitive decline related to the aging process, dementia, and Alzheimer's disease.

For older adults, walking can reduce the risk of physical disability or immobility. Consistent walking can help to slow the muscle and bone loss that can occur with aging. It can also improve balance. This means being able to be independent for more years. Older adults, persons with certain medical issues, or those who are not accustomed to physical activity, should check with their health care provider before increasing physical activity.

Before walking, there are a few obvious considerations. Choose to walk in a safe location, dress appropriately for the ambient temperature, consider taking some water along, and choose an area with good footing. Using walking sticks can assist with stability and can slightly increase the health benefits. Note that the addition of physical activity may have implications for some medications or health issues (such as those that affect blood glucose levels or that may cause dizziness).

In addition to the health benefits, walking can give you a chance to explore and add a little adventure each day. Use a walk to find new places, to learn something new, or to just take your mind off problems. You can take a walk to appreciate the natural beauty around you, to take note of local architecture or history, to get ideas for your garden or home improvement, or as an opportunity to be more aware of nature's seasonal changes. A walk is a good way to check out a new location and can be especially fun when you are away on vacation.

So, before you cast walking aside as a poor mode of physical activity, think again. Walking can be your pathway towards not only improved health and quality of life, but as another source of pleasure. It may also encourage you to expand the type and amount of physical activities you do because you feel so much better physically, emotionally, and mentally. Start with a daily walk and see how you feel. Remember - walking works!

Pam Stuppy, MS, RD, CSSD, LD is a registered, licensed dietitian with nutrition co unseling offices in York, ME and Portsmouth, NH. She is also the nutritionist for Phillips Exeter Academy, presents workshops nationally, and is Board Certified as a Specialist in Sports Dietetics. (See www.pamstuppynutrition.com for more nutrition information, some healthy cooking tips, and recipe ideas).