Walking

Walking and Cardiovascular Health

A study reported in the Scandinavian Journal of Medicine and Science in Sports (2008; 18: 736-741)investigated the independent effect of walking on two markers of cardiovascular health. The researchers are M. Hamer and A. Steptoe, both from the Department of Epidemiology and Public Health, University College London, London, UK.

It has been suggested that walking may have unique positive effects on inflammation and hemostasis, both markers of cardiovascular health. Inflammation is a central factor in atherosclerosis or hardening of the arteries. Hemostasis refers to blood thickness (flow/sluggishness) and is also an important factor in atherosclerosis. With both markers, less is better.

The aim of the Hamer-Steptoe study was to examine the impact of walking on inflammation and hemostasis, separate and apart from vigorous physical activity.

The researchers recruited 185 healthy volunteers, 107 men and 78 women, age 45 to 59. The participants were asked how many minutes they walk each week and how often they engage in vigorous activities, such as running, that makes them feel out of breath.  The researchers also took blood samples and analyzed them for markers of inflammation and hemostasis.

Walking 30 minutes or more a day was found to be significantly associated with lower inflammation and hemostatic markers. Vigorous activity was associated with lower levels of hemostatic markers, but not lower inflammatory markers.

Walking appeared to lowered both markers, with the positive effect on inflammation being unique. Walking lowered inflammation, but vigorous exercise did not. Both walking and vigorous exercise improve blood flow.

Assuming that the association is causal, the researcher estimated that “meaningful reductions in levels of hemostatic and inflammatory markers could be achieved by walking 30 min/day.”

They concluded that “regular walking is associated with lower levels of hemostatic and inflammatory markers, independent of vigorous physical activity.” In other words, walking does the job with or without vigorous exercise. We know, of course, that intervals and other forms of vigorous exercise have many other benefits

Bottom line: Those who engage in vigorous exercise–especially those who train only once a week–would be well advised to walk or engage in some other form of moderate physical activities on most intervening days.