Sources for Walking 50 Miles a Month

• Power of 50: Walking 50 Miles a Month

1. Get Fit

Fitness level after 4 months:

Trudy Moore-Harrison et al. “The Effects of Aerobic Training and Nutrition Education on Functional Performance in Low Socioeconomic Older Adults.” Journal of Geriatric Physical Therapy 31(1) (2008): 18–23.

2. Save on Annual Medical Bills

Feifei Wang et al. “BMI, Physical Activity, and Health Care Utilization/Costs Among Medicare Retirees.” Obesity Research 13 (2005): 1450–57.

3. Improve Cardiovascular Health

Heart disease:

Samia Mora et al. “Physical Activity and Reduced Risk of Cardiovascular Events.” Circulation: Journal of the American Heart Association 116 (2007): 2110–18.

Stroke:

Steven P. Hooker et al. “Cardiorespiratory Fitness as a Predictor of Fatal and Nonfatal Stroke in Asymptomatic Women and Men.” Stroke 39 (2008): 2950–57.

Type 2 diabetes:

William C. Knowler et al. “Reduction in the Incidence of Type 2 Diabetes With Lifestyle Intervention or Metformin.” New England Journal of Medicine 346(6) (2002): 393–403.

4. Fight Cancer

Breast:

Anne McTiernan et al. “Recreational Physical Activity and the Risk of Breast Cancer in Postmenopausal Women: The Women’s Health Initiative Cohort Study.” Journal of the American Medical Association 290 (2003): 1331–36.

Colon:

Kathleen Wolin et al. “Leisure-Time Physical Activity Patterns and Risk of Colon Cancer in Women.” International Journal of Cancer 121(12) (2007): 2776–78.

All forms:

N. Orsini et al. “Association of Physical Activity With Cancer Incidence, Mortality, and Survival: A Population-based Study of Men.” British Journal of Cancer 98 (2008): 1864–69.

5. Lose Weight

www.mayoclinic.com/health/walking/AN01773

6. Accelerate Recovery

Depression:

Andrea Dunn et al. “Exercise Treatment for Depression: Efficacy and Dose Response.” American Journal of Preventive Medicine 28(1) (2005): 1–8.

Skin wounds:

Charles Emery et al. “Exercise Accelerates Wound Healing Among Healthy Older Adults: A Preliminary Investigation.” The Journals of Gerontology Series A: Biological Sciences and Medical Sciences 60: 1432–36.

7. Battle Degenerative Disease

Alzheimer’s:

Eric Larson et al. “Exercise Is Associated With Reduced Risk of Incident Dementia Among People Aged 65 Years and Older.” Annals of Internal Medicine 144(2) (2006): 73–81.

Arthritis:

K. C. Heesch et al. “Relationship Between Physical Activity and Stiff or Painful Joints in Mid-aged Women and Older Women: A 3-year Prospective Study.” Arthritis Research & Therapy 9 (2007): R34.

Osteoporosis:

Katarina Borer et al. “Walking Intensity for Postmenopausal Bone Mineral Preservation and Accrual.” Bone 41(4) (2007): 713–21.