In this week's episode, we explore what might be the oldest exercise: walking. We look at the effectiveness of walking in preventing heart disease and stroke, diabetes, and other conditions, explore why it's so effective, and look at how to get the most out of your walking routine; including when to walk and if walking faster really makes a difference.

References:

• Guthold R, Stevens GA, Riley LM, Bull FC. Worldwide trends in insufficient physical activity from 2001 to 2016: a pooled analysis of 358 population-based surveys with 1· 9 million participants. The lancet global health. 2018 Oct 1;6(10):e1077-86.
• Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. Geroscience. 2023 Dec;45(6):3211-39. https://doi.org/10.1007/s11357-023-00873-8
• Sung K, Bae S. Effects of a regular walking exercise program on behavioral and biochemical aspects in elderly people with type II diabetes. Nursing & health sciences. 2012 Dec;14(4):438-45.https://doi.org/10.1111/j.1442-2018.2012.00690.x
• Manson JE, Greenland P, LaCroix AZ, Stefanick ML, Mouton CP, Oberman A, Perri MG, Sheps DS, Pettinger MB, Siscovick DS. Walking compared with vigorous exercise for the prevention of cardiovascular events in women. New England journal of medicine. 2002 Sep 5;347(10):716-25. https://www.nejm.org/doi/full/10.1056/NEJMoa021067
• Reynolds AN, Mann JI, Williams S, Venn BJ. Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study. Diabetologia. 2016 Dec;59(12):2572-8. https://doi.org/10.1007/s00125-016-4085-2
• Suntornlohanakul O, Areevut C, Saetung S, Ingsathit A, Rattarasarn C. Glycemic effect of post-meal walking compared to one prandial insulin injection in type 2 diabetic patients treated with basal insulin: A randomized controlled cross-over study. PLoS One. 2020 Apr 1;15(4):e0230554. https://doi.org/10.1371/journal.pone.0230554
• Morita E, Yokoyama H, Imai D, Takeda R, Ota A, Kawai E, Hisada T, Emoto M, Suzuki Y, Okazaki K. Aerobic exercise training with brisk walking increases intestinal bacteroides in healthy elderly women. Nutrients. 2019 Apr 17;11(4):868. https://doi.org/10.3390/nu11040868
• Banach M, Lewek J, Surma S, Penson PE, Sahebkar A, Martin SS, Bajraktari G, Henein MY, Reiner Ž, Bielecka-Dąbrowa A, Bytyçi I. The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. European journal of preventive cardiology. 2023 Dec;30(18):1975-85. https://doi.org/10.1093/eurjpc/zwad229
• Stens NA, Bakker EA, Mañas A, Buffart LM, Ortega FB, Lee DC, Thompson PD, Thijssen DH, Eijsvogels TM. Relationship of daily step counts to all-cause mortality and cardiovascular events. Journal of the American College of Cardiology. 2023 Oct 10;82(15):1483-94. https://www.jacc.org/doi/full/10.1016/j.jacc.2023.07.029
• Manfredini F, D'arrigo G, Lamberti N, Torino C, Tripepi G, Mallamaci F, Zoccali C. The legacy effect of a home walking exercise programme in kidney failure patients on dialysis. Nephrology Dialysis Transplantation. 2022 Oct;37(10):1974-81. https://doi.org/10.1093/ndt/gfac147
• Kelly P, Williamson C, Niven AG, Hunter R, Mutrie N, Richards J. Walking on sunshine: scoping review of the evidence for walking and mental health. British journal of sports medicine. 2018 Jun 1;52(12):800-6.
• Bisson AN, Robinson SA, Lachman ME. Walk to a better night of sleep: testing the relationship between physical activity and sleep. Sleep health. 2019 Oct 1;5(5):487-94. https://doi.org/10.1016/j.sleh.2019.06.003
• Sng E, Frith E, Loprinzi PD. Temporal effects of acute walking exercise on learning and memory function. American Journal of Health Promotion. 2018 Sep;32(7):1518-25. https://doi.org/10.1177/0890117117749476
• Nakagawa T, Koan I, Chen C, Matsubara T, Hagiwara K, Lei H, Hirotsu M, Yamagata H, Nakagawa S. Regular moderate-to vigorous-intensity physical activity rather than walking is associated with enhanced cognitive functions and mental health in young adults. International journal of environmental research and public health. 2020 Jan;17(2):614. https://doi.org/10.3390/ijerph17020614
• Vanti C, Andreatta S, Borghi S, Guccione AA, Pillastrini P, Bertozzi L. The effectiveness of walking versus exercise on pain and function in chronic low back pain: a systematic review and meta-analysis of randomized trials. Disability and rehabilitation. 2019 Mar 13;41(6):622-32. https://doi.org/10.1080/09638288.2017.1410730

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