Dr's Casebook column with Dr Keith Souter: Being a pedestrian has many unexpected benefits
Some years ago I made a conscious decision to be a pedestrian as often as I can.
Getting in the car to nip to the shop or to post a letter can seem like a good way of saving time if you have a busy life, but walking is good for your health in so many ways. Research from around the world shows that simply walking more has many unexpected benefits.
Firstly, it counteracts the effects of weight-promoting genes. Researchers at Harvard University looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half. So it is not just the effect of burning calories, it actually affects gene expression.
Surprisingly, walking helps reduce food cravings. Studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. Another study also showed that walking can reduce cravings and the intake of a variety of sugary snacks.
So many benefits of walking
Very importantly, it reduces the risk of developing breast cancer. An American Cancer Society study that focused on walking found that women who walked seven or more hours a week had a fifteen per cent lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.
Walking is good for joints. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the hips and the knees, which are joints most susceptible to osteoarthritis by strengthening the muscles that support them.
Finally, it boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43 per cent fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.
All in all, a lot of benefits to enjoy if you leave the car and enjoy being a pedestrian.