Health Benefits of Walking: Insights from the PURE Trial

The PURE Trial

The PURE (Prospective Urban Rural Epidemiology) trial is a significant and extensive study. It has provided valuable insights into the relationship between physical activity and health. The study followed over 130,000 people in 21 countries, across various income levels, for an average of 7.4 years. What were the results?

One of the key findings of the PURE trial was that any level of physical activity is beneficial for health. This is good news for people who are new to exercise. It means that you don’t have to do a lot to see benefits. Even small amounts of activity, like walking for a few minutes each day, can make a difference.

The study also found that walking is a great way to get exercise. Walking is a low-impact activity that is accessible to most people. What a great way to get some fresh air and sunshine! But why is walking so effective?

Walking is a highly beneficial activity for cardiovascular health, offering numerous long-term advantages. It improves circulatory and cardiopulmonary function, effectively lowering blood pressure and reducing body fat. Additionally, walking enhances aerobic capacity (VO2 max or how efficient your body uses oxygen) and promotes a healthier body composition by decreasing body weight and BMI. While its impact on lipid profiles is less consistent, some studies suggest improvements in cholesterol levels. Overall, regular walking is a practical and accessible way to significantly reduce cardiovascular risk factors and enhance heart health.

  1. Walking improves aerobic capacity by 3.04 mL/kg/min and lowers systolic blood pressure by approximately 3.58 mm Hg and diastolic blood pressure by 1.54 mm Hg.
  2. It helps reduce body weight, BMI, and percentage body fat.
  3. Walking may also improve lipid factors, like reducing total cholesterol and improving high-density lipoprotein (HDL) cholesterol.
  4. The American Heart Association emphasizes regular physical activity. This includes walking. Regular activity reduces cardiovascular risk factors and improves overall cardiovascular health.

Get Up, Go!

The hardest part is NOT the first step, but the next (iykyk). The ACC recommends 30 minutes daily of purposeful walking. Do this for at least 5 days per week. In total, it should add up to 150 minutes each week.

Here are some practical tips for people who are learning how to exercise or walk:

  • Start slowly and gradually increase your activity level. If you are new to exercise, start by walking for a few minutes each day. As you get fitter, you can gradually increase the duration and intensity of your walks.
  • Find an activity that you enjoy. This will make it more likely that you will stick with it in the long term. There are many different types of exercise to choose from, so find one that you find fun and enjoyable.
  • Make exercise a part of your daily routine. Schedule time for exercise in your day, just like you would for any other important activity.
  • Find a walking buddy. Walking with a friend or family member can help you stay motivated and make exercise more enjoyable.
  • Vary your walking routes. This will help to keep your walks interesting and prevent boredom.
  • Listen to your body. If you are feeling pain, stop and rest.

In addition to the PURE trial findings, here are some other things to keep in mind:

  • Use a pedometer or fitness tracker to track your steps. This can help you to check your progress and stay motivated.
  • Set realistic goals. Don’t try to do too much too soon. Start with small goals and gradually increase them over time.
  • Be patient. It takes time to build up your fitness level. Don’t get discouraged if you don’t see results right away.
  • Reward yourself for your accomplishments. This will help you to stay motivated and on track.

Walking is a great way to improve your overall health and well-being. Use these tips to make walking a regular part of your life. You will enjoy the many benefits it offers.

References:

  1. Lear, S. A., Hu, W., Rangarajan, S., Gasevic, D., Leong, D., Iqbal, R., … & Teo, K. (2017). The effect of physical activity on mortality and cardiovascular disease in 130 000 people from 17 high-income, middle-income, and low-income countries: the PURE study. The Lancet, 390(10113), 2643-2654.  
  2. Murtagh, E. M., Nichols, L., Mohammed, M. A., Holder, R. L., Nevill, A. M., & Murphy, M. H. (2015). The effect of walking on risk factors for cardiovascular disease: An updated systematic review and meta-analysis of randomised control trials. Preventive Medicine, 72, 34-43. doi:10.1016/j.ypmed.2014.12.041  
  3. Hanson, S., & Jones, A. (2015). Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. British Journal of Sports Medicine, 49(11), 710-715. doi:10.1136/bjsports-2014-094157  
  4. Murphy, M. H., Nevill, A. M., Murtagh, E. M., & Holder, R. L. (2007). The effect of walking on fitness, fatness and resting blood pressure: A meta-analysis of randomised, controlled trials. Preventive Medicine, 44(5), 377-385. doi:10.1016/j.ypmed.2006.12.008  
  5. Green, D. J., Silva, G. O., Smith, K. J., Maiorana, A. J., Collier, S. R., Formosa, M., … & Dart, A. M. (2024). Impact of water- and land-based exercise training on risk factors and vascular function in middle-aged and older men and women. Medicine and Science in Sports and Exercise, 56(2), 230-237.doi:10.1249/MSS.0000000000003302
  6. Lobelo, F., Rohm Young, D., Sallis, R., Powell, K. E., Bull, F. C., & Stamm, K. (2018). Routine assessment and promotion of physical activity in healthcare settings: A scientific statement from the American Heart Association. Circulation, 137(18), e495-e522. doi:10.1161/CIR.0000000000000559

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