Brisk Walking or Running: Both Reduce Risk for Heart Disease


by Robert Glatter, MD

The next time you decide that you are not in the mood to go running, you may be comforted by new research showing that a brisk walk may be just as beneficial for keeping your heart healthy, and keeping your blood pressure and cholesterol down.

This is great news since fewer than 50 percent of Americans are able to meet the CDC’s recommendation of engaging in at least 2.5 hours of moderate to intense aerobic exercise a week.

Results of a new study published April 4th in the American Heart Association Journal, Arteriosclerosis, Thrombosis, and Vascular Biology, discovered that individuals who walked briskly were able to reduce their high blood pressure, elevated cholesterol, and blood sugar (diabetes), as much as runners did—and actually to a higher degree.

Investigators evaluated over 33,000 runners who were participating in the National Runner’s Health Study and over 15,000 walkers who were part of the National Walkers’ Health Study over a six year period. All of the participants were aged 18-80, with the majority in their 40s and 50s. The research subjects answered specific detailed questionnaires regarding aspects of their physical activity, and the researchers were able to determine how much energy they expended according to the distance they reported running or walking. They also reported any pre-existing medical conditions such as high blood pressure, elevated cholesterol or diabetes that were previously diagnosed by medical providers.

The researchers discovered that while intense running required more energy than brisk or moderate-intensity walking, both activities produced a drop in high blood pressure, diabetes or high blood sugar, elevated cholesterol or heart disease during the study period. They also noted that the more the participants ran or walked, the greater the benefit in lowering their risk for heart disease.

While brisk walking certainly isn’t as intense as running, the researchers explain that both activities ultimately involve the same muscle groups, which may potentially explain why their results for reducing risk for heart disease are similar. Results from this study suggest that the type of exercise may not be as important as how much individuals run or walk.

Here is a rundown of the specifics from the study:

Running decreased the chances of having elevated cholesterol by 4.3%, while walking reduced the risk by 7%.
Running reduced the risk of diabetes by 12.1%, while walking reduced the risk by 12.3%.

Running reduced risk for elevated blood pressure by 4.2%, while walking reduced the risk by 7.2%.

Running reduced the risk for coronary artery disease risk by 4.5%, while walking decreased it by 9.3%.

Overall, the results from this study provide reassurance that those who walk briskly derive the same if not more significant benefits compared to runners. This is quite appealing since walking may be a more reasonable activity for a larger segment of the population compared to running. It is also more sustainable as an activity as we age, in light of the potential risk for injuries related to running.

Since running is a more intense type of physical activity, runners generally burn more calories and develop a higher intensity of energy expenditure over a shorter period of time. However, the results of the study reinforce the concept that any consistent physical activity can produce long term benefits. In fact, in the summer of 2012, the CDC reported that more Americans were walking for exercise, with those who walk being nearly 3 times more likely to meet the recommended level of physical activity.

The CDC and the AHA recommend that adults spend a minimum of 30 minutes a day, five days a week, doing moderate-intensity exercise, or at least 20 minutes a day, 3 days a week engaged in vigorous activity.

Walking is a beneficial way to begin to change sedentary behavior–particularly in those people with elevated blood pressure, high cholesterol, diabetes or coronary artery disease–who are at the highest risk for developing complications from such conditions. It is also recommended for healthy people who want to avoid these dangerous conditions as well. Overall, research supports the concept that it is not the intensity–but instead the regularity of exercise that reduces high blood pressure and risk for coronary artery disease.

How Can Drinking Water Help You Lose Weight?


by Victoria Wills

We all know it’s meant to be good for us, but how many of us can honestly say that we drink enough water each day?

Though most people know that drinking water is good for their health, very few actually know why. I’m sure you’ve all been told that drinking water can help keep you looking young and improve your immune system. You may have also heard that drinking water can help you lose weight. Though it may seem unlikely, it’s true!

Drinking water CAN help you lose weight.

Want to know how?

Eat Less
In many cases when people feel hungry, they are actually de-hydrated. Unfortunately it’s very easy to confuse the two. In a lot of cases this will mean that you might reach for the snack cupboard when all your body is craving is a large glass of water! Try having a glass next time you feel hungry and see if your hunger persists.

As well as helping to curb snacking, water can also help you eat less at mealtimes. In a recent study by the Journal of the American Dietetic Association, drinking water before a meal was found to greatly decrease people’s appetites.

Exercise More
The more you exercise, the fitter you get. Studies have shown that water has a direct impact on athletic performance. This means you can exercise more and burn even more calories. Water will also help your body recover after a workout. This means that you will be able to exercise sooner and with more energy.

Don’t Drink Calories
Did you know that a soda, juice or even a cup of coffee can contain hundreds of calories? If each time you feel thirsty you reach for one of these, you could easily be consuming an extra 1000 calories every day! If this sounds familiar and you are trying to lose weight, simply switch to water next time you need a drink.

Water is vital. It helps keep us healthy, helps regulate our body temperature and keeps us looking beautiful. As these three tips hopefully show, it can also help us lose weight, get fitter and feel better about ourselves.

Not bad for something that copes out of the tap!

The Food That Fights Colon Cancer


by Jessica Girdwain

Can a starch save your life? Resistant starches—complex carbs found in foods like beans—can help you fight colon cancer, lose weight, and improve digestion, according to a new study review in Current Opinion in Gastroenterology.

If you haven’t heard of them before, resistant starches fit somewhere in between fibers and starches, says registered dietitian Toby Amidor, founder of Toby Amidor Nutrition in New York City. Because they don’t get digested by your small intestine, they escape to your large intestine (a.k.a. your colon) intact.

That’s where the magic happens: “Resistant starches ferment to produce good-for-you bacteria,” says Amidor. And since they’ve been found to lower inflammation, intake is associated with a lower risk of colon cancer.

Another benefit: These starches stick around in your lower gut for longer, helping to boost satiety after meals so you won’t feel hungry 5 minutes after cleaning your plate. That’s likely why they’ve been associated with weight control. Since you don’t digest resistant starches, your body probably doesn’t absorb all of the food’s calories.

So how much should you eat? While there’s no official recommendation, Amidor says 15 to 20 grams a day is a good goal. Right now, you’re most likely under the mark—research suggests guys on average eat only about 6 grams a day. Two slices of pumpernickel bread contain about 2 grams of resistant starches, one cup of uncooked oats provides about 9 grams, and a half cup of white beans offers more than 5 grams.

But you’re more likely to hit that goal by aiming to get enough fiber. Guys need 38 grams a day, so focus on heart-healthy foods like fruits and vegetables, whole grains, and legumes—all of which contain resistant starches.