September 2007 - The benefits of exercise, particularly walking, have been consistently promoted and documented, particularly for seniors.  In recent years, these benefits have become very real for one 89-year-old resident of Heritage Village Retirement Campus (Gerry, NY).

In March of 2004, shortly after Mary Kooman moved into Bergquist Memorial (Assisted Living at Heritage Village Retirement Campus), she learned about a resident Walking Club organized by Becky LeBaron, Life Enrichment Coordinator.  Through Becky’s encouragement, she began walking with a group of other residents on a daily basis.

Running through the center of campus is Westgate Circle, a paved road which circles the apartment buildings.  Ten laps around Westgate Circle are equivalent to one mile.  Each morning during the warmer months, Mary and her friends would walk five laps, equal to a half mile.

“I’ve always enjoyed walking,” explains Mary.  “As a child, I had to walk a mile to and from school every day, no matter what the weather was like.”  As an adult, Mary continued walking through her Jamestown neighborhood.  Sometimes, her husband, Hubert, would accompany her.  “Walking always makes me feel better,” Mary claims.

As Mary has gotten older, her “troublesome” knee began to limit her ability to walk.  Feeling that she was a little “unsteady” on her feet, in 2006 she decided it was best not to walk outside on her own.  So, she began to faithfully walk the halls of Bergquist Memorial.  Each day, she tracked her steps.  When she turned those statistics over the Becky LeBaron, she was thrilled to learn that between the months of May and August, she had walked over 33 miles.

This summer, Mary was determined to eclipse last summer’s mark.  She again tracked her steps each day.  When she turned those statistics over the Becky at the end of August, Mary was astonished to learn she had walked over 49 miles!

“I had no idea that I had walked that many miles,” Mary states.  “I thought 33 miles was great.  I can’t wait to share this with all my children!”  Becky and the Heritage Village staff were also very proud of her accomplishment.  They presented Mary with a special certificate celebrating her perseverance and her spirit.

Bergquist Memorial is an assisted living environment dedicated to providing seniors with an active, rewarding lifestyle.  Residents are encouraged to maintain their independence, but are offered assistance in areas of need.  If you would like additional information about the services available at Bergquist Memorial, please call Sandy Ahlgren at (716) 985-6839 or visit www.heritage1886.org.

The Benefits of Walking

If a daily fitness walk could be put in a pill, it would be one of the most popular prescriptions in the world.  It has so many health benefits.  Walking can reduce the risk of many diseases, from heart attack and stroke to hip fracture and glaucoma.  These may sound like claims on a bottle of snake oil, but they're backed by major research.  Walking requires no prescription, the risk of side effects is very low, and the benefits are numerous:

Managing your weight. Combined with healthy eating, physical activity is key to any plan for long-lasting weight control.  Keeping your weight within healthy limits can lower your risks of type 2 diabetes, heart disease, stroke, cancer, sleep apnea, and osteoarthritis.

Controlling your blood pressure. Physical activity strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries.  Staying fit is just as effective as some medications in keeping down blood pressure levels.

Decreasing your risk of heart attack. Exercise such as brisk walking for three hours a week — or just half an hour a day — is associated with a 30% to 40% lower risk of heart disease in women.  (Based on the 20-year Nurses' Health Study of 72,000 female nurses.)

Boosting "good" cholesterol – the level of high-density lipoproteins (HDL).  Physical activity helps reduce low-density lipoproteins (LDL or "bad" cholesterol) in the blood, which can cause plaque buildup along the artery walls — a major cause of heart attacks.

Lowering your risk of stroke. Regular, moderate exercise equivalent to brisk walking for an hour a day, five days a week, can cut the risk of stroke in half, according to a Harvard study of more than 11,000 men.

Reducing your risk of breast cancer and type 2 diabetes. The Nurses' Health Study also links regular activity to risk reductions for both these diseases.  In another study, people at high risk of diabetes cut their risk in half by combining consistent exercise like walking with lower fat intake and a 5% to 7% weight loss.

Avoiding your need for gallstone surgery. Regular walking or other physical activity lowers the risk of needing gallstone surgery by 20% to 31%, found a Harvard study of more than 60,000 women ages 40 to 65.

Protecting against hip fracture. Consistent activity diminishes the risk of hip fracture, concludes a study of more than 30,000 men and women ages 20 to 93.

The list goes on and on. Many other studies indicate a daily brisk walk also can help:
· Prevent depression, colon cancer, constipation, osteoporosis, and impotence
· Lengthen lifespan
· Lower stress levels
· Relieve arthritis and back pain
· Strengthen muscles, bones, and joints
· Improve sleep
· Elevate overall mood and sense of well-being.

Keep it Steady

A steady routine is the most important factor in getting the most out of your exercise program. Walking for at least thirty minutes a day, five or more days a week is recommended.

Use these tips to keep you on track:
· During your walks, you should be able to maintain a conversation. If you're breathing too lightly, increase your pace. If you can't catch your breath, slow it down.
· Walk around the local area after lunch or dedicate 15 minutes to walking up and down stairs. Climbing is an excellent way to strengthen your heart.
· At night, trade a half hour of TV for a brisk stroll around the block. Take a friend with you for company or get the whole family involved.