FAMILY MEDICINE® COLUMN
By John C. Wolf, D.O.
Associate Professor of Family Medicine®
Ohio University College of Osteopathic Medicine

SHAPE UP AMERICA: WALKING IS GOOD EXERCISE FOR SENIORS

Question: I'm a 65-year-old man, and I am thinking about starting an exercise program. I've just had a physical exam and my doctor said that my heart was in good shape. Though I haven't had a formal exercise program in a long time, I do a lot of yard work, so I'm not completely out of shape. I would like to lose about 15 pounds, though. I'm not sure what type of exercise program to start. Is walking a good exercise, or is running better?

Answer: Your question fits in well with the theme of this year's National Osteopathic Medicine Week, which is coming up Nov. 2-8, 1997. In partnership with former U.S. Surgeon General C. Everett Koop, the American Osteopathic Association is asking older Americans to improve their physical condition. This is part of Koop's "Shape Up America" campaign that seeks to place healthy weight and physical activity high on the national agenda.

From a physical fitness standpoint, walking and running are both excellent forms of exercise. Recent research shows that a daily brisk walk can burn off calories almost as effectively as a good run. It is important to realize, though, that a "brisk walk" means walking at a fast, steady pace of about four miles per hour.

Losing weight is more complex than choosing the most vigorous form of exercise. Weight gain is caused by an energy imbalance when the amount of calories eaten is greater than the number that are used by the body. Exercise does increase the use of energy that is, it burns up calories but the problem of food consumption must also be addressed to safely bring about a lasting weight loss.

No matter what kind of exercise program you embark on, don't expect to lose huge amounts of weight if you don't modify your eating habits. For instance, the energy used by a 150-pound person walking briskly for 45 minutes three times a week will only consume about 18 pounds of that extra fat in a year, assuming he or she doesn't start eating more.

If you're looking to lose weight, running a mile will only burn off about 20 percent more calories than walking the same distance. I think fast walking is a much better form of exercise for a beginning exercise program because it places less stress on feet, ankles, knees and hips. Certainly you burn more calories running a given distance, but most people can walk farther than they can run. So, if you take a walk tonight and find you can travel a distance of two miles comfortably, you'll be burning off considerably more calories than if you go out running and give up after only a few blocks.

In addition to modest weight loss, walking and running can have other beneficial effects as well. Healthy adults who exercise briskly for an hour or so three times a week often find their anxiety levels are lower, their cholesterol levels go down, and their hearts work better.

Many people start exercise programs, but at least half of them drop out within six months. To avoid this fate adopt a plan that makes reasonable demands on your time, emotions and physical abilities. And remember to do as you did check with your doctor BEFORE you start any new exercise program. Also, remember to start off slowly. There's no truth to the old adage "no pain, no gain." The duration and vigor of your activities can be increased later as your physical conditioning improves.

Family Medicine® is a weekly column. To submit questions, write to John C. Wolf, D.O., Ohio University College of Osteopathic Medicine, Grosvenor Hall, Athens, Ohio 45701.