In a recent study of nearly 33,000 men and women, it was found that walking 3.5 hours per week decreased the risk of stroke in women by over 40%, though not in men.
Walking has long been known improve many health indicators associated with heart and blood vessel diseases.
A lot has been said about the benefits of walking to prevent blood vessel or “circulatory” diseases, and now comes more proof: an extensive study examining tens of thousands of men and women revealed that walking about 3.5 hours per week significantly decreased the chances of having a stroke – by 43% – though only in women.
The study was published in the medical magazine “Stroke” (Huerta JM et al. 2013;44(1):111-8).
Stroke: from paralysis to death
It appears that the most common reason for the type of stroke studied is arteriosclerosis, often compounded by other damage to the vessel wall (i.e. from smoking or poor diet). The resultant accumulation of fat deposits on the walls of the blood vessels causes platelets to get stuck and form plaque. Plaque can either build up until it blocks the vessel, or it can become unstable and rupture, upon which a loosened chunk of it causes a blockage.
Blockage in one of the blood vessels carrying oxygen to the brain for even a few seconds can cause irreversible damage to brain tissue and function. If the blockage caused by the plaque is complete, the lack of oxygen causes brain cells start dying within seconds. Because the nervous system cannot create new brain cells, the damage caused is almost always irreversible. This damage can be reflected by a variety of symptoms, from becoming a paraplegic to death, if the blockage affects areas responsible for heart and breathing activities.
Walking reduces risk of heart disease
Previous studies have already linked physical activity and a decreased risk of the type of stroke caused by accumulation of plaque in the brain’s blood vessels. The new study included about 33,000 men and women, who completed questionnaires about their physical activity. The subjects were divided according to gender, overall time they devoted to exercise throughout the week, and the type of week.
Throughout the study, which followed participants for 12 years, 442 strokes were registered. The data indicated that women who walked 210 minutes or more per week had a 43% lower chance of having a stroke. A difference was not found among men, regardless of exercise. The researchers are not sure what the reason is yet, though one of the hypotheses is that the men who participated in the research were in better shape than the women at the beginning of the study period.
Walking, like any other exercise, reduces the chances of having heart disease and stroke through a number of mechanisms. The common mechanisms are better blood flow, reduction in the formation of plaque that blocks blood vessels, and antioxidant activity, which protects the blood vessels from attracting plaque that ruptures and causes blood clots. Moreover, walking reduces blood pressure, lowers blood fats, reduces blood sugar levels, and assists in maintaining weight – all known to be risk factors responsible for diseases related to blood vessel blockages in the heart and brain.
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Walking will using a fitbit really makes me accountable.
My community has a park with a small lake. I walk 45 min, 4 days a week , around the lake. Then I sit by the water, say my morning prayers , and let the beauty of nature refresh me. Wonderful way to start the day.
I live in the Lake District so walking for me is great because the scenery is so beautiful and the air so clean and fresh. I try to walk everyday and really do feel the benefit. Although other people might not be as lucky as I am as regards the area in which to walk there is also the social benefit. I often meet someone to have a chat with and that in itself has beneficial effects
Walking frees me to clear my head, pray and relax. I enjoy walking alone.
Walking with your pet is great exercise, especially if you have one like mind that pulls you down the street, he helps me alot.
As many others have found Millisa, adding a pet dog to your life not only brings faithful companionship but a great motivator for walking since doggies love daily walks. Before my pet came into my life, I was huffing and puffing just walking down the block. Walking the dog changed that and they are also good conversation starters to make new friends!
I guess I could work up to that!!! I just need to work up to 30 minutes now!! I have been so unmotivated to do anything… I haven’t had anyone to go and walk with me or anything.