Lunch hour? Try going for a walk

WHI Epsom SE August 2009 Credit Paul Glendell  Natural EnglandIf I drive past the local business park around lunchtime, I typically see at least three or four groups of people walking outside. The practice seems like a good idea. It provides light aerobic exercise, gets people outside to soak up some Vitamin D, and can serve as a social hour if you’re walking with friends and colleagues.

A new systematic review published this month backs up my hunch.  The meta-analysis, published in the British Journal of Sports Medicine, included 42 studies that measured physiological and psychological results of outdoor walking groups in 14 countries. In total, the trials included nearly 1,900 participants with long-term health conditions including arthritis, cognitive impairment, dementia, diabetes, fibromyalgia, mental health issues, obesity and Parkinson’s disease.

The participants experienced a wide range of health improvements. Their blood pressure and resting heart rate decreased, as did their cholesterol levels and body fat. They scored better on physical functioning tests, and lowered their risk of developing depression.

Another new study – albeit not a systematic review – published in the Scandinavian Journal of Medicine and Science in Sports this month found that walking for 30 minutes at lunchtime led participants to feel more enthusiastic and relaxed during their afternoons at work. The study is especially credible because it used smartphone apps to collect data about participants moods in real-time, instead of asking them to recall their mood later in the day.

The take-home message is clear. Lace up your walking shoes and head out the door during lunch hour! Just a half hour of walking is enough to improve your health and buoy your mood.

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