Physical activity is one of the six pillars of Lifestyle Medicine. Walking is a simple and effective way to engage in physical activity. A short walk, anywhere from two to five minutes, is enough to result in lower blood sugar levels after a meal, according to a February 2022 meta-analysis published in the journal, Sports Medicine. This is an example of how a small change can make a big impact, especially for those with non-communicable diseases, such as diabetes and hypertension, as well as those who want to lose excess weight or maintain their current weight.
Walking is low impact and easier on the joints compared to running. It is safe for people with orthopedic ailments, heart conditions, and those who are overweight or obese (once sanctioned by their doctor). Research has shown that you could gain two hours of life for each hour of regular exercise! That quick stroll around the block seems a little more worthwhile now, doesn’t it?
The Malaysian recommendations for exercise are for people to engage in moderate physical activity for at least 150 minutes per week. Broken down, that would be 30 minutes of moderate exercise for 5 days per week. It is also recommended to engage in strength training and flexibility exercises 2-3 times per week and to be generally physically active every day. The recommendations also advise people to avoid being sedentary or remaining seated for extended periods.
Walk with a Doc is a walking program for everyone interested in taking steps towards a healthier and more active lifestyle. The best part is you can be a novice and still be able to participate and benefit from the walks. The simplicity and effectiveness of the program are what resonated with us at Poliklinik Optimal Health. Our doctors will take a few minutes to discuss a current health topic, then spend the rest of the hour enjoying a healthy walk and informal conversation. It’s a great way to get out, be active, and reap the benefits that come from walking.
This program was started in Columbus, OH in April of 2005 by Dr. David Sabgir and has now expanded throughout the world. You don’t need any special gear, just some comfortable shoes, and clothing. There are no special rules. Walk your own pace and distance. Make sure to bring a bottle of water for adequate hydration. Our walking groups are a safe, fun, and FREE place to get some daily steps in, learn about health, and meet new friends.