CONTACTS
SUBJECTS
Default Null Subject Account for Blank Record
0403 -
0403 - ..
0404 - Summary/Objective
0405 -
040501 - Follow up ref SDS 4 0000, ref SDS 2 7C6W.
040502 -
040503 -
040504 -
040506 - ..
0406 -
0407 -
0408 - Background
0409 -
040901 - On 131125 0005 exercise through extended hiking and running aids
040902 - regression of atherosclerosis plaque with improved lipid profile
040903 - increasing HDL and lowering triglycerides, which in combination lower
040904 - LDL-P, and causing weight loss to optimal levels. This reduces risk
040905 - of cardiovascular disease. ref SDS 4 I13I
040907 - ..
040908 - On 110705 1625 research effects of dehydration during exercise.
040909 - ref SDS 3 SJ5G
040911 - ..
040912 - On 031205 1645 doctor explains exercise complements medical treatment
040913 - with chemotherapy for causing cancer to regress by maintaining and
040914 - strengthening the immune system that is otherwise weakened by
040915 - chemotherapy. ref SDS 2 7C6W Exercise further stimulates appetitite
040916 - that wains causing weight loss due to cancer.
040918 - ..
040919 - On 030606 1630, doctor explains exercise strengthens immune system by
040920 - stimulating bone marrow to produce more blood. ref SDS 1 O44J
040921 -
040922 -
040923 -
040925 - ..
0410 -
0411 -
0412 - Progress
0413 -
041301 - Walking Running Same Distance Comparable Health Benefits.
041302 -
041303 -
041304 - Article published today by US News...
041305 -
041306 - 1. Is Walking Just as Good as Running
041308 - ..
041309 - By Dr Michael F Roizen...... (see about author, ref SDS 0
041310 - 486G)
041311 -
041312 - http://news.yahoo.com/walking-just-good-running-125647931.html
041314 - ..
041315 - March 31, 2014
041316 -
041317 - 1. Walking may seem like more of a mode of transport than a
041318 - form of exercise, but it really is one of the best things
041319 - you can do for your body, your beauty and your long-term
041320 - health. While you thought you were just getting from here
041321 - to there, those steps were improving your cardiovascular
041322 - strength, strengthening your muscles (which means more
041323 - fat-burning power) and decreasing your chances of disease.
041324 - And you can even find ways to walk while you work -- such
041325 - as a walking meeting or a treadmill desk, which you may
041326 - have caught me using last week on FOX8 in Cleveland.
041327 - Walking is such good exercise that you ought to include it
041328 - in your day as a way to get younger.
041330 - ..
041331 - 2. A May 2013 study [... ref SDS 0 WU4O...] by researchers in
041332 - the Life Science Division at Lawrence Berkeley National
041333 - Laboratory looked at data from 33,000 runners and nearly
041334 - 16,000 walkers to compare the relative health benefits of
041335 - each activity. From the outside it might seem like running
041336 - -- which is considered a vigorous intensity exercise --
041337 - must be better for you than walking, a moderate form of
041338 - exercise. But the results bore out differently, with
041339 - walking taking a slight edge in the end. But there's a big
041340 - if, so keep reading.
041342 - ..
041343 - 3. To be sure, both walking and running had positive effects.
041344 - When the researchers checked in with participants six years
041345 - after the start of the study, they found that running
041346 - significantly reduced the risk of high blood pressure (by
041347 - 4.2 percent), high cholesterol (4.3 percent), diabetes
041348 - (12.1 percent) and cardiovascular heart disease (4.5
041349 - percent), for every MET h/d, which is a standard measure of
041350 - metabolic energy expenditure. Great news, right? Well, it
041351 - gets even better.
041353 - ..
041354 - 4. Participants who walked regularly saw even better results.
041355 - Walking decreased risk by 7.2 percent for high blood
041356 - pressure, 7 percent for high cholesterol, 12.3 percent for
041357 - diabetes and 9.3 percent for cardiovascular heart disease.
041358 - The more someone walked or ran, the greater the benefit.
041360 - ..
041361 - 5. Here's the if: The runners and walkers had to expend the
041362 - same energy to get the same benefits. That means you'd
041363 - have to walk longer than you'd have to run for the same
041364 - effect.
041366 - ..
041367 - 6. If you're already jogging and sprinting to your heart's
041368 - content, keep at it, as long as your joints are aligned and
041369 - you protect them with strong muscles to act as shock
041370 - absorbers -- and you wear great shoes! Yes, running is a
041371 - great way to keep healthy, boost your mood and keep blood
041372 - flowing for glowing skin. Not into it? No problem. Just
041373 - keep working toward those 10,000 steps a day -- or more, if
041374 - you can! Especially if you're just starting out or have
041375 - never run before, walking is a great, low impact way to get
041376 - into a fitness regimen without risking injury. Walking is
041377 - easier on your hip and knee joints -- just to be sure, do
041378 - lunges or squats twice a week. The RealAge benefit of
041379 - 10,000 steps a day is feeling 4.6 years younger for women
041380 - and 4.1 for men.
041382 - ..
041383 - 7. Two other interesting studies appeared in the last month.
041384 - One suggests that a daily ounce of any nut leads to a 20
041385 - percent decrease in the all-cause mortality rate. That's
041386 - the equivalent of 6,000 extra steps a day. My favorite is
041387 - lightly toasted walnuts, since they're the only nut with
041388 - omega-3 fatty acids. But you should keep piling the steps
041389 - on, even if you're eating nuts. Meanwhile, another study
041390 - found that people who get 900 milligrams of DHA omega-3 a
041391 - day, whether from supplements or three 6-ounce portions of
041392 - salmon a week, saw their blood pressure drop the same way
041393 - it would as a result of 10,000 steps or quitting smoking.
041395 - ..
041396 - 8. How difficult is adding nuts and DHA -- and extra steps --
041397 - to your daily routine? Not very. The RealAge benefits of
041398 - all three for a 55-year-old man or woman is about 7.5 years
041399 - younger. Pretty easy to make yourself younger, eh?
041401 - ..
041402 - 9. So take all three actions: 10,000 steps, an ounce of nuts a
041403 - day and 900 milligrams of DHA every day, no excuses. After
041404 - all, every step you take is one step toward a fitter, more
041405 - beautiful, healthier future.
041407 - ..
041408 - 10. About the Author...
041409 -
041410 - An esteemed authority on health and wellness, Michael F.
041411 - Roizen, MD, chairs the Wellness Institute at Cleveland
041412 - Clinic, the first such position at any major healthcare
041413 - institution, where he actively coaches patients. He is a
041414 - former editor of six medical journals and has published
041415 - more than 175 peer-reviewed scientific papers.
041416 - Board-certified in internal medicine and anesthesiology,
041417 - Roizen co-founded with Mehmet Oz YouBeauty, a media company
041418 - focused on helping women lead healthier, more beautiful
041419 - lives, and RealAge. His RealAge series of books as well as
041420 - his "YOU" series, written with Oz, are worldwide
041421 - bestsellers, with four No. 1 bestsellers in the U.S. and
041422 - No. 1 bestsellers in at least five other countries. Roizen
041423 - and Oz write a daily syndicated column that appears in over
041424 - 130 newspapers. Roizen has appeared regularly on Oprah,
041425 - Today, 20/20 and Good Morning America and has a two-hour,
041426 - 33-station radio show. He is 67 calendar years of age but
041427 - his RealAge is 48.7 He routinely tweets the week's top
041428 - medical stories @DrMike Roizen.
041430 - ..
041431 - 11. Comments...
041432 -
041433 - 1. Smart Health Talk 31 minutes ago
041434 -
041435 - One thing that is not mentioned is the impact from
041436 - jogging or jumping rope helps to maintain or increase
041437 - bone density better than just about anything. The
041438 - impact triggers osteoclasts to remodel and repair bone
041439 - thus making it stronger. Personally do a combo of
041440 - walking to warm up and then jog rest of way. Time
041441 - short and jogging burns same amount of calories in half
041442 - the time as walking. Want to just get through it
041443 - (although do try and enjoy also but sometimes extra
041444 - hard) so jogging helps me have more time to lift weight
041445 - and do my Pilates machine too. Have "10 Smart Health
041446 - Talk Resolutions" on our homepage. Under each are
041447 - several behaviors. Pick just one behavior and
041448 - focus/practice for a month and then pick a new one.
041449 - After one year have 12 new behaviors that could save
041450 - your life.
041452 - ..
041453 - 2. Days Go By 47 minutes ago
041454 -
041455 - I recall a study a few years back which determined that
041456 - walking a mile or running a mile- you burned
041457 - approximately the same calories. So distance is not
041458 - the way to tell which activity burns the most calories,
041459 - time is. A person running a mile will complete that in
041460 - say, 6 minutes. A person walking the same distance may
041461 - take 15 minutes. But if a person ran 15 minutes while
041462 - one person walked 15 minutes, the runner would
041463 - obviously burn more calories and go further in
041464 - distance.
041466 - ..
041467 - 3. G-man 1 hour ago
041468 -
041469 - I say run if you can, if not walk but keep up a fast
041470 - pace to burn more calories. I used to run but after a
041471 - while it started to take it's toll on my knees and
041472 - back. I walk 2 miles at the health club three time a
041473 - week and afterwards I run one lap and walk for two laps
041474 - and repeat this three times. Running will boost your
041475 - heart rate and build up your stamina. Also I use this
041476 - running as a baseline gauge to check my heart health.
041477 - So far I haven't experienced any pain or shortness of
041478 - breath, if I do I will go to the doctor for a stress
041479 - test just to be safe.
041481 - ..
041482 - I find it strange that Michael F Roizen, MD,
041483 - ref SDS 0 486G, would write an article about himself in
041484 - the third person. It might be better if someone else
041485 - wrote the article about him. That last paragraph was a
041486 - killer. Apparently he fancies himself as a Hemingway.
041487 - Sentences go on forever. Just being picky.
041489 - ..
041490 - 4. Adnvturer 1 hour ago
041491 -
041492 - Last August I had a Health Evaluation completed. I was
041493 - 60 years old and my health age came in at 69. When I
041494 - decided to do something about it, my weight was 250
041495 - lbs, with BP running around 146/96 with my cholesterol
041496 - and triglycerides in the obese range. I have tried
041497 - diets before, but want to change habits not make some
041498 - diet industry product profitable so I started a program
041499 - of walking and watching (writing down) my caloric
041500 - intake. I bought a pedometer that connects with my
041501 - smart phone and computer (Fitbit) and started walking.
041502 - It has now been 7 months since I started and in that
041503 - time, I have lost 55 lbs (195 lbs) of my 60lb goal by
041504 - walking 1150 miles, and averaging about 1800
041505 - calories/day. My B/P is now 118/72 with my cholesterol
041506 - and other blood work showing in healthy ranges. My
041507 - waist has gone from 46" to 37" and my health age
041508 - calculation is now showing 59. I hit the 10000 steps
041509 - goal almost 90% of the days and try to walk a 10K (6.3
041510 - miles) at least twice a week. I have not spent a
041511 - single $$$ on diet plans or supplements. The only food
041512 - I stay away from is fried food, but instead go for
041513 - smaller portions and pay attention to the calorie
041514 - count. (I still eat my hamburgers but get it with fruit
041515 - instead of fries.)
041517 - ..
041518 - This article is right on. I now look forward to my
041519 - walks and as easy as walking a dog, I walk a couple
041520 - miles in the morning before work and a couple more
041521 - after work. I have not been on an elevator since
041522 - August, and walk the three floors of stairs at work
041523 - instead. I sleep better than I have for years and have
041524 - more energy than I can remember. All this just by
041525 - keeping track of what I eat and walking the 10,000
041526 - steps recommended by my pedometer plan as well as this
041527 - article. Well worth the life style change I took on 7
041528 - months ago.
041529 -
041530 - 5. 8734 28 minutes ago
041531 -
041532 - The biggest advantage to running over walking to me was
041533 - the time. Up until I was 54 I was averaging 7 miles a
041534 - day at a 10 min mile pace or 75 minutes counting my
041535 - cool down. I had a knee replacement now I'm 58,
041536 - walking at a 15 minute per mile pace the same 7 miles
041537 - takes me 110 minutes. Plus I burned 1,000 calories by
041538 - running 7 miles, when I walk 7 miles I burn 750
041539 - calories. I guess its part of getting old but I'm just
041540 - happy that I'm able to still exercise at all.
041542 - ..
041543 - 6. Jane 1 hour ago
041544 -
041545 - I used to run long distance at least 3 times a week but
041546 - walked almost daily in the last 10 years thanks to the
041547 - military and the habit being instilled in me. Even
041548 - when I was pregnant during winter time in the east
041549 - coast, I would bundle up and walk for miles with my
041550 - dog. I attribute my good health and helping me keep
041551 - the weight off to long distance walking at a brisk pace
041552 - and jogging. I look at my dogs and if they are getting
041553 - fatter, that means I need to get out and walk them
041554 - more.
041556 - ..
041557 - Of course, diet is a big factor too. You can't simply
041558 - walk off thousands of calories especially from empty
041559 - calories/junk food. I still limit myself from
041560 - constantly indulging with sweets and fried food, it's
041561 - just not worth it especially when it makes my body feel
041562 - like #$%$ afterward. I want to enjoy my future
041563 - grandchildren someday if God allows bless me with long
041564 - life and not just watching them but actually playing
041565 - with them.
041567 - ..
041568 - 7. DriveThis 1 hour ago
041569 -
041570 - I think it depends on where you are at fitness wise.
041571 - If you are starting from a very sedentary lifestyle,
041572 - and all of the sudden you start walking a lot, you're
041573 - going to see some very positive results. Probably
041574 - almost as positive as if you went from sedentary to a
041575 - running regime. I am very physically active, and walk
041576 - a lot every day. I also run and workout at the gym.
041577 - There are times when my exercise regime falls off, but
041578 - I still continue the walking. I definitely feel a loss
041579 - of my fitness at these times even though I continue to
041580 - walk.
041582 - ..
041583 - 8. Overedumucated 1 hour ago
041584 -
041585 - I know what you mean. After being a runner in the
041586 - past, I started walking a couple of years ago to get
041587 - back into shape. My fitness level and endurance
041588 - improved some, but I never seemed to lose any weight.
041590 - ..
041591 - Then, it seemed like my overall fitness just plateaued.
041592 - I was also still very unhappy with my weight. I
041593 - stubbornly started trying to add some running again,
041594 - and have been working at increasing my speed and amount
041595 - of time spent running versus walking. Finally, my
041596 - weight is dropping, and I've noticed a huge improvement
041597 - in my endurance and strength. No doubt, walking is
041598 - much better than being sedentary, but if the benefits
041599 - seem to stop after a while, it may be time to step it
041600 - up a little.
041602 - ..
041603 - 9. Johnny 9 minutes ago
041604 -
041605 - Hello?! This is basic physics. Force times Distance
041606 - equals work (calories must be burned to produce work) A
041607 - runner running 4 miles burns only a small amount more
041608 - than a walker walking 4 miles. The real difference is
041609 - the metabolic efficiency. The runner gets an edge
041610 - there... but a walker could mix in a few small sprints
041611 - or steep inclines and do even better with less damage
041612 - to joints.
041614 - ..
041615 - 10. Jack 1 hour ago
041616 -
041617 - I used to run one hour per day and as the years
041618 - advanced (now 67 years old) I started to have all kinds
041619 - of issues related to running. So, now I walk about 90
041620 - minutes each and every day. Sometimes even 120
041621 - minutes. Nice to know I am getting the same benefit as
041622 - the running I did. I really enjoy it and seeing the
041623 - regular walkers I run into.
041624 -
041625 -
041627 - ..
041628 - 2. Walking versus running for hypertension, cholesterol,
041629 - and diabetes mellitus risk reduction
041630 -
041631 - http://www.ncbi.nlm.nih.gov/pubmed/23559628
041633 - ..
041634 - Arterioscler Thromb Vasc Biol.
041635 - 2013 May;33(5):1085-91. doi: 10.1161/ATVBAHA.112.300878. Epub 2013 Apr 4.
041637 - ..
041638 - By: Williams PT1, Thompson PD
041640 - ..
041641 - Author information
041642 -
041643 - 1Life Sciences Division, Lawrence Berkeley National
041644 - Laboratory, Donner 464, 1 Cycloton Rd, Berkeley, CA 94720,
041645 - USA. ptwilliams@lbl.gov
041647 - ..
041648 - Abstract
041649 -
041650 - 1. OBJECTIVE:
041651 -
041652 - To test whether equivalent energy expenditure by
041653 - moderate-intensity (eg, walking) and vigorous-intensity
041654 - exercise (eg, running) provides equivalent health benefits.
041656 - ..
041657 - 2. APPROACH AND RESULTS:
041658 -
041659 - We used the National Runners' (n=33 060) and Walkers' (n=15
041660 - 945) Health Study cohorts to examine the effect of
041661 - differences in exercise mode and thereby exercise intensity
041662 - on coronary heart disease (CHD) risk factors. Baseline
041663 - expenditure (metabolic equivant hours per day [METh/d]) was
041664 - compared with self-reported, physician-diagnosed incident
041665 - hypertension, hypercholesterolemia, diabetes mellitus, and
041666 - CHD during 6.2 years follow-up.
041668 - ..
041669 - Running significantly decreased the risks for incident
041670 - hypertension by 4.2% (P<10(-7)), hypercholesterolemia by
041671 - 4.3% (P<10(-14)), diabetes mellitus by 12.1% (P<10(-5)),
041672 - and CHD by 4.5% per METh/d (P=0.05).
041674 - ..
041675 - The corresponding reductions for walking were 7.2%
041676 - (P<10(-6)), 7.0% (P<10(-8)), 12.3% (P<10(-4)), and 9.3%
041677 - (P=0.01).
041679 - ..
041680 - Relative to <1.8 METh/d, the risk reductions for 1.8 to
041681 - 3.6, 3.6 to 5.4, 5.4 to 7.2, and ?7.2 METh/d were as
041682 - follows: (1) 10.1%, 17.7%, 25.1%, and 34.9% from running
041683 - and 14.0%, 23.8%, 21.8%, and 38.3% from walking for
041684 - hypercholesterolemia; (2) 19.7%, 19.4%, 26.8%, and 39.8%
041685 - from running and 14.7%, 19.1%, 23.6%, and 13.3% from
041686 - walking for hypertension; and (3) 43.5%, 44.1%, 47.7%, and
041687 - 68.2% from running, and 34.1%, 44.2% and 23.6% from walking
041688 - for diabetes mellitus (walking >5.4 METh/d excluded for too
041689 - few cases).
041691 - ..
041692 - The risk reductions were not significantly different for
041693 - running than walking for diabetes mellitus (P=0.94),
041694 - hypertension (P=0.06), or CHD (P=0.26), and only marginally
041695 - greater for walking than running for hypercholesterolemia
041696 - (P=0.04).
041698 - ..
041699 - 3. CONCLUSIONS:
041700 -
041701 - Equivalent energy expenditures by moderate (walking) and
041702 - vigorous (running) exercise produced similar risk
041703 - reductions for hypertension, hypercholesterolemia,
041704 - diabetes mellitus, and possibly CHD.
041706 - ..
041707 - PMID: 23559628 [PubMed - indexed for MEDLINE]
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