What happens with most people
Most people tend to gain weight as they get older. The good news is that it is not inevitable. There is no physiological reason why you should gain weight as you get older. What happens is that most people tend to do less exercise as the years go by, whilst continuing to eat the same number of calories.
There are several other reasons that weight-gain occurs over the years, and many people get into a downward spiral that gets more and more difficult to climb out of.
Walking or other light exercise – the research
Here’s one of the most important things you can do to keep or reclaim a youthful body – walk 2 to 4 hours a week (that’s as little as 30-40 minutes every other day). In a 15-year study, researchers found that people who walked regularly gained less weight during the study period than those who didn’t walk.
The results were great for both men and women, although weight benefit was strongest for overweight women. The heaviest women in the study benefited by about half a kilo (1 pound) per year for every additional 30-minute walk taken each week.
Another study published in October 2011 tracked over 400,000 people for more than 8 years and found that just 15 minutes of walking (or other light activity) each day gives you an extra three years of life expectancy, and reduces your risk of dying by 14%. Every additional 15 minutes of daily exercise further reduced all-cause mortality by another 4%. On the other hand, people who did no exercise had a 17% higher chance of dying.
The benefits of light exercise were applicable to all age groups and both sexes, and to those withcardiovascular disease risks.
When it comes to walking, the benefits of a regular 30 or 60 minutes most days are even better. The World Health Organization and the Centers for Disease Control and Prevention recommend 30 minutes of physical activity each day. Half to one hour of pleasant walking most days is recommended to enjoy a longer life in a more attractive and functional body.
Walking as one of the best exercises you can do. Walking is one of the keys to good health and a long life. The proven benefits of regular walking include:
- It is a great antidepressant.
- It lowers your blood pressure.
- It prevents / improves heart and artery disease.
- It helps prevent or reverse type 2 diabetes (especially if you also do some strength training).
- It substantially decreases the risk of a variety of cancers.
- It strengthens your back thus preventing back pain.
- It prevents or helps with numerous other degenerative diseases.
