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Timeless in Texas

The (surprising) benefits of walking

All it takes is 10 minutes a day of brisk walking to make a difference — emotionally and physically.

The simplest form of exercise — brisk walking — is also one of the most beneficial for mind and body. A mere 10 minutes a day boosts health. “It’s simple, it’s easy, it doesn’t cost anything and oh, by the way, walking on a regular basis will save you money down the line because you’ll be healthier,” says Dr. Sarah L. Helfand, a retired pediatrician who leads a weekly walking group in Kessler Park.

Copious research has shown that brisk walking elevates health in more than 100 ways. These include short- and long-term effects, notes Dr. Anupama Gangavati, a geriatric specialist and assistant professor at UT Southwestern Medical Center. “Brisk walking improves quality of life and helps maintain an active lifestyle and functional independence, which is very important among our seniors,” she says.

Key short-term benefits include lowering blood pressure, reducing anxiety and depression, improving sleep, boosting mood and energy, and alleviating symptoms of illness and pain, Gangavati points out. “Long-term, walking improves balance and strengthens bones and muscle mass, especially if you do strength training,” she adds. “This leads to the prevention of falls and fractures, which are very common among older adults. It also helps limit excess weight gain, which people over 55 need to be cautious about.”

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Another important impact is reducing the risk of dementia, she adds, especially when paired with a healthy diet. Brisk walking appears to slow physiological aging, according to a U.K. study of more than 400,000 people published last year in Communications Biology.

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The research found that self-identified brisk walkers had longer telomeres, which are aging markers, than people who walked slowly. Serving as protective end caps on chromosomes, telomeres are longest at birth and shrink steadily with age. Poor lifestyle choices and environmental factors — including smoking, obesity, poor diet, stress and pollution exposure — accelerate this process.

How fast is brisk? Essentially, it’s a purposeful stride that elevates your heart rate. That can be anywhere from 3 to 4.5 miles per hour or more, according to a 2017 study by Public Health England. Sedentary people can reap health benefits after only a week of daily 10-minute walks, the group says. The faster and farther you go, the greater the payoff.

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Walking with others is even more salubrious, as Helfand knows firsthand. She leads a stroll every Saturday morning as part of the Walk with a Doc organization. “I started out trying to get people moving to get their bodies healthy, but it has actually gotten to be more of a social group,” she says. “It is really hanging out with friends, which helps you mentally and physically.”

A physician in Columbus, Ohio, started Walk with a Doc in 2005 in an effort to get his patients off their couches. He was surprised when more than 100 people accepted his invitation to walk with him in a local park. Now, Walk with a Doc has affiliates nationwide, including Helfand and others in Dallas.

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“I’ve gone over each of the 100 reasons to walk with them, and if there is new information, I’ll tell them about that,” Helfand says. “Sometimes they have medical issues they want to discuss, but most of the time we talk about what fun things they are doing and stuff like that.”

For maximum impact, combine walking or any exercise program with a diverse diet rich in plant foods — fruit, veggies, beans and other legumes, nuts, seeds, whole grains et al. You know the drill. And remember, National Walking Day is April 5, a day to celebrate the simplest path to better health.

To find a walking group near you, visit walkwithadoc.org or dallastrekkers.org.

These shoes are made for walking

The right shoe can ensure you are steady and comfortable on your walk.

Closeup image of woman wearing turquoise Orthofeet walking shoes
Orthofeet's Coral style features a wide toe box and adjustable arch support, among other benefits.(Courtesy Orthofeet)

“In general, for seniors, I would recommend using a well-fitted shoe with a spacious, wide toe box — especially for individuals with bunion or hammertoe deformities — supportive outer sole, stable heel counter, cushioned insole and good traction,” says Dr. Suganthi Kandasamy, orthopedic surgeon and assistant professor at UT Southwestern Medical Center.

Kandasamy also recommends shoes with an easy closure, like Velcro straps, for individuals with less flexibility. To avoid falls, she advises caution with slip-on and sandal styles, as those can more easily come off the foot.

Here are a few sneakers to consider:

Propét Stability X Strap

  • Features: Hook-and-loop (Velcro-style) closure, rubber traction outsole, cushioned insole that is removable for custom orthotics, extended sizes/ widths, approved for reimbursement under Medicare’s Therapeutic Shoe Bill
  • Available for: Women and Men
  • Price: $89.95

Avia Avi-Union II Strap

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  • Features: Hook-and-loop closure, slip-resistant rubber soles, water resistant, removable memory foam liner, heel centering and stabilization, extended sizes/widths
  • Available for: Women and Men
  • Price: $49.98

Orthofeet Stretch Knit Coral or Lava

  • Features: Lace closure, wide toe box, rubber traction outsole, orthotic insoles, adjustable arch support, removable spacers for snugger or looser fit, stretchable upper, extended sizes/widths
  • Available for: Women (Coral) and Men (Lava)
  • Price: $109.95–$119.95
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