Dr. Muraida

The Doc Is In Dr. Gerard Muraida

Dr. Muraida is a Hospice and Palliative Care Specialist.

The Spanish word for a stroll is paseo. As we enter Spring and our days are becoming longer and warmer, we may consider

heeding a lesson from Spain’s popular after-dinner pastime.

Strolling is not an aerobic form of exercise that burns excessive calories. Rather, strolling is a slowpaced walk aimed at improving mobility. This is a lost-cost, lowimpact activity that can be enjoyed by almost anyone, at any age.

Walking at least a mile a day certainly helps everyone. Studies indicate that a person weighing 150

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pounds will burn 100 calories for every mile they walk. If possible, walk 20-30 minutes per day. It is suggested by the U.S. Department of Health and Human Services that 150 minutes of walking per week can assist in weight loss if that’s your goal.

Please don’t run out the door and start a walking program without consulting your health care provider. Just as geriatricians use the mantra of “start low and go slow” when prescribing medications, for new walkers, it is “start slow and go slow.”

After being cleared to walk, map out a nice, level and safe route to begin your walking program. Dress in removable layers, light-colored clothing and supportive shoes. If you require ambulation aids, such as canes or walkers, be sure to use them. Carry a cell phone or some other “tracking” device to alert others of your whereabouts should an emergency arise.

Walking outdoors can present other benefits such as sun-stimulated

vitamin D conversion. This is great for those individuals pre-disposed to osteoporosis. Wear sunscreen to block the harmful rays of the sun. If walking outside is not an option, consider mall walking or using a treadmill.

Walking has been shown to improve mood, lower blood pressure and reduce risk of stroke. Creativity has also been shown to improve in walkers compared to non-walkers. Even the gastrointestinal tract benefits from walking. Bowel movements may become more regular as well.

Your immune system can benefit from walking. Seniors with rheumatoid arthritis can benefit from high-intensity interval walking. Pulmonary patients can benefit from the less intensive walking consistent with their tolerance level and improve their symptoms.

If walking isn’t your cup of tea, try yoga, dancing or water exercise in a pool. Immobility is the enemy. We should continue to be as active as we can for as long as we can.

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