News O’ Regina

SPECIAL ISSUE: WALKING IN L.A.

A simple, brisk stroll has more benefits than you might think.

By Regina Nuzzo
Special to The Times

Los Angeles Times — Health Section

March 12, 2007

REMEMBER fitness in the 1970s? All those aerobics classes, leotards and sweatbands, the endless jogging and velour track suits? Got to crank up that heart rate to 90% of maximum, experts told us. No pain, no gain.

But today a new, easygoing message reigns: Leave the spandex at home — you don’t have to sweat or even change your clothes. Simply take a walk. Aim for least 30 minutes of activity on most days of the week, experts now advise. Break it up into a few brisk-walking “snacks,” if you prefer. Vigorous exercise is great, they say, but don’t feel pressured.

SPECIAL ISSUE: WALKING IN L.A.

It’s easy. And with fitness clubs and races, keeping up the routine will be doable.

By Regina Nuzzo
Special to The Times

Los Angeles Times — Health Section

March 12, 2007

WANT to walk? Don’t, at present, do much of it? Here are some tips on how, when and where to put one foot in front of the other.

– The basics: To reap walking’s benefits, you don’t have to redline your heart rate but you can’t be a slugabed about it, either. The goal is to get your active metabolic rate between 3 and 6 times your resting rate. For most people, that means walking between 3 and 4 mph, says Mark Fenton, a walking trainer and author of “The Complete Guide to Walking for Health, Weight Loss, and Fitness.” “It’s not race-walking, but it’s not window-shopping, either.”

SPECIAL ISSUE: WALKING IN L.A.

Exactly how much good does that daily stroll do? For starters, it’s terrific for the heart, studies show.

By Regina Nuzzo
Special to The Times

Los Angeles Times — Health Section

March 12, 2007

STUDIES investigating the health wonders of exercise keep rolling in. But just like with eating habits, physical activity habits are tough to study in gold-standard, randomized clinical trials — after all, who would agree to be assigned to a marathoners’ group for 20 years? Instead, most researchers do the next best thing: study people’s exercise habits and see how they fare, health-wise, down the line.

Here’s a snapshot of some high-profile studies that have focused on walking or other moderate-intensity physical activity:

Cardiovascular system: This is where the mother lode of walking benefits have been found.