Ep. 162: Walking for Fitness
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Medcan trainers and doctors say that the single biggest change you can do for your wellness is to go from doing nothing, to doing something. For the non-smokers among us, the biggest change in your body happens when you go from a sedentary lifestyle to a simple fitness routine that you can gradually build on, and walking is one of the best ways to get that routine going. Here, Move host Dr. Andrew Miners chats with Dr. Nelson Ferreira, who recently started walking over 5km to work on a regular basis. They break down the physical and mental benefits of walking, and share some inspiring fitness stories from walking podcaster Dave Paul, and Medcan client Raysa Hidalgo.
LINKS
To book a consultation with a Medcan trainer, email fitness@medcan.com.
Follow Dr. Nelson Ferreira and Dr. Andrew Miners on LinkedIn.
Check out Dave Paul’s Walking is Fitness podcast and read his blog.
To learn more about how walking is good for your mental health, listen to episode 111 with Dr. Jennifer Heisz.
To learn more about how strength training can help you live longer, listen to episode 144 with Dr. Jess Gorzelitz.
Got 11 minutes? A daily brisk walk could lower risk for early death. In The Washington Post
Read up on Canadian physical activity statistics: One in two Canadians get at least 150 minutes of moderate physical activity a week.
We found lots of research on the benefits of walking:
Walking Versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk Reduction in the May 2013 issue of Arteriosclerosis, Thrombosis, and Vascular Biology
Leisure-time physical activity patterns and risk of colon cancer in women in the August 2007 issue of the International Journal of Cancer
Walking for depression or depressive symptoms: A systematic review and meta-analysis in the June 2012 issue of Mental Health and Physical Activity
Effect of pedometer-based walking on depression, anxiety and insomnia among postmenopausal women in the June 2015 issue of Climacteric
Systematic review and meta-analysis of reduction in all-cause mortality from walking and cycling and shape of dose response relationship in the October 2014 issue of the International Journal of Behavioral Nutrition and Physical Activity
Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes: a dose–response meta-analysis of large prospective studies in the February 2023 issue of British Journal of Sports Medicine
INSIGHTS
Dr. Nelson Ferreira shares his story of how he started walking on the regular. [3:34]
Only 50% of adults in Canada meet the minimum recommended guidelines for round exercise. Can walking turn this around? [7:41]
How much time should we ideally spend on working out per week, and what types of exercise do we need? [9:05]
Walking as an exercise can benefit far more parts of the body than just your legs. [10:45]
Dave Paul, the host of the daily 10 minute podcast - Walking is Fitness, shares his story of his walking journey, and how he got started. [12:02]
Setting goals—no matter how small—can help improve both your physical and mental wellbeing. [14:56]
Walking can help alleviate weakness and pain caused by knee and hip problems. [17:28]
Dr. Miners’ patient, Raysa, shares her story of struggling with body ailments and eventually overcoming them by incorporating exercise into her daily routine. [21:16]
“Holy fitness Padre”, Dr. Ferreira shares a story of one of his patients who used walking as a gateway exercise to improve his health. [25:29]
How can you take your walking routine to the next level? [27:42]
*LEGAL
This podcast episode is intended to provide general information about health and wellness only and is not designed, or intended to constitute, or be used as a substitute for, medical advice, treatment or diagnosis. You should always talk to your Medcan health care provider for individual medical advice, diagnosis and treatment, including your specific health and wellness needs.
The podcast is based on the information available at the time of preparation and is only accurate and current as of that date. Source information and recommendations are subject to change based on scientific evidence as it evolves over time. Medcan is not responsible for future changes or updates to the information and recommendations, and assumes no obligation to update based on future developments.
Reference to, or mention of, specific treatments or therapies, does not constitute or imply a recommendation or endorsement. The links provided within the associated document are to assist the reader with the specific information highlighted. Any third-party links are not endorsed by Medcan.