16 gmhToday Sept Oct 2017 16 - Page 106

Health Wise with Crystal Han Walking Towards a Longer Life W hen we took our first steps as toddlers it was celebrated as a big accomplishment. And rightly so. Walking upright is what separates us from all of the other animals. It is one of the main reasons we have advanced so much as a species. Despite that, today walking is viewed as a major inconvenience. We seem to be determined to walk as little as possible, which is regrettable considering walking has the power to extend our lives by as much as seven years. Any form of regular exercise comes with benefits such as lowering choles- terol, blood pressure, reducing inflam- mation, and easing mental stress, but walking is the easiest way to get these benefits. A broad collection of research on participants over the course of eleven years revealed that walking reduced the risk of dying of cardiovascular events by 31 percent and that it cut the risk of dying during the study period by 32 percent. Just walking five and a half miles per week at a pace as casual as two miles per hour was shown to have these positive effects for both men and women. Though, the people who walked for longer distances or had a faster pace, or both, were shown to have the greatest level of protection. As if that wasn’t enough, there are a number of health benefits that come primarily from walking. For starters, it counteracts the effects of obesity- causing genes. A study that tracked over twelve thousand people found that the effects of these genes were halved in participants who walked briskly for about an hour a day. Walking also promotes a healthy weight by reducing sugar cravings and the amount of sug- ary or fatty foods we consume. In addi- tion, walking can reduce arthritis related pain and walking five to six miles a week has even been shown to prevent the formation of arthritis altogether. 106 This is because it lubricates our joints, especially our knees and hips, and strengthens the muscles that support them. In women specifically, walking seven or more hours a week was shown to have a 14 percent lower \وX\[\[Y[[Y܈\[YK][YHY[YX\[\\XܜX\Z[ݙ\BZY܈\[\[Y[[ܛ[ۙ\˂[H[Y[\H\H[\›Z[H]X[Y^H]XZ\[\\\HZ[\[^Bٝ[Xݙ\]ZX\[\\[K[[[ۛB^[\]\][YXX[؛[\ˈ[Y]X^HY[BZHH[\H\[[\]Z\\H\[]ܞK\\]ܞK[][ ]\[\[\\\[\[ܚ[\[۞K[H\۸&\Z]YY\][HHYۈ]ۙHو\H\[\\۸&][[ۚ[œ\Kܜ]HY[\[Z]YY\\ۙ[]YX[›ݙ\HYHو H\HZ[HXZ[Z[Z\[\[[H[HY][ق[[ۋ\H\H][YHYY\][[\ݙ[Y[[XHY[\ݙYX[ݙ\[YK]YܙB[H\YY[\[\[]8&\š[\ܝ[H]Z]YY[ۙB\۸&]HX\[YY^H[HۋB]]K\H\HYX[Hق[H\[\]ܚY\\™[[[HZ]YY[H[[X]܈]Y][&\ܛۙ]\۸&][[H]\][ˈ]\][HX]Y\HYX\\[X™܈][]K\\HܙX]\[X][[\][H[X\][Y]˜][HYK][[H\Y[[]HYHو][H\BۈH\Z[H][X[؛[\ˈ]8&\X[H]\]B\Z[X]Kو\KY[B][&]Y[\X[HX]H[H[K]8&\\\ˈ\]H[SH8(SԑSS8(SPTSTSPTБT M›و]H[Z[]\H^K[Y[\]HZ[]\[\[YHXXYZ[[[HXX\HZ[]\›܈XݙKY[x&\Hݙ\H^YX][[\H\HX[H^\XZB][[[XXK[H[B\[[]\X܈\[H[B[܈Y[H۸&]ZH[[[ۙB[H[\HY[܈HZY܂[[KY[H]HH\[YB[]][[\[][H]B[[X[ ZHH\[[ۈ[BZYH\H[[HYY][H]H܋[Y[H۸&]]BH\ZYHH\X^\B]ۙHBX] \[و][YZ\[ۜ\HH\[وYX[X]\X]Y]HY[\HYKB[K۸&]][\[[[\œ]\Xˈ]8&\[YH]H[[B\X]\\\[ZH]\\\]\X[[ۙ]]KY\[ ]8&\H]\[H[[Z[و܈[BX\[ܙB\\X[XX][ۜ H\\B[[Y]و[[X[ \\ YB[[ۋXKYH[[[\H^HXY]\ܙX]\ۙ]B]H[Y] [Y\X[[\Y]Kܙ’\[ۋ]\[K[[YYYXYH^X[Hو\Y[Y[YX[Y\X[BԖTSS\BY[[Hܚ]\[\\ HܘYX]YH[H]B[]\]H]BH[[[X][ۋ’[\][ۈ[\[\\[ݙ[\ \[Hܚ[ۂ˂Z^K