Walk with Me

Walk with Me

Walk with Me

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I have always wanted to be one of those people who can say, “Oh I ran 10k and then popped into work”, but I have never been that person. First of all, I hate running. I feel like I look like an idiot in trouble, flailing my way through the neighborhood. Second, I always end up pulling or hurting something. I blame my footwear, the curb, or a lack of attention, but to be honest, I’m a bit of a klutz. Third, it’s terrible for your joints and spine, especially if you are older.

Let’s talk…..

I walk. I walk a lot. I get sore, but I don’t get injured. I strengthen my bones without stressing them. My neighbors encourage me, instead of calling the police, and I feel better than I have in a long time.

Researchers analyzed 33,060 runners in the National Runners’ Health Study and 15,045 walkers in the National Walkers’ Health Study. They found that the same energy used for moderate- intensity walking and vigorous-intensity running resulted in similar reductions in risk for high blood pressure, high cholesterol, diabetes, and possibly coronary heart disease over the study’s six years. I love the fact that I do not have to run to reap these benefits. The biggest thing is consistency and challenging yourself. Here are some of the concerns people have before starting a program.

“I have no place to walk” – use any exercise equipment available, the track at a local school, the stairs at work or drive somewhere pretty so you can enjoy nature or a nice view.

 

“I get bored” – walk with a friend or your dog, change up your locations, listen to music or a podcast. I keep a book always downloaded on my phone and I’m only allowed to listen to it while I’m exercising. Some days I’m tearing out of the house just to see what happens next. If you read scary books, walk in the daylight (experience talking).And send me a note about what you are listening to. I love suggestions.

 

“I just had surgery or a heart attack” – this is the best thing you can do for yourself. Just ask your physician and regulate your speed, time and energy to gradually increase your stamina.

There are benefits, as listed above, but there are others. Weight loss, meeting the neighbors, hanging out with friends you might not have time to see otherwise, better sleep, decreased stress and bragging rights as in “I do 3 miles every night”. If you are a fit-bit person, steps are always a good reference.

Remember, if you enjoy something you are more likely to keep doing it, so buy a good pair of walking shoes (best), runners (second best) or cross-trainers (third best) and get moving. 30-60 minutes a day, 5 times a week will change your life and your body.

Citations

  • Caramia C, Bernabucci I, D'Anna C, De Marchis C, Schmid M. Gait parameters are differently affected by concurrent smartphone-based activities with scaled levels of cognitive effort. PLoS One. 2017;12(10):e0185825. PubMed PMID: 29023456
  • Morris CE, Garner JC, Owens SG, Valliant MW, Debusk H, Loftin M. A Prospective Study Comparing Distance-based vs. Time-based Exercise Prescriptions of Walking and Running in Previously Sedentary Overweight Adults. Int J Exerc Sci. 2017;10(5):782-797. PubMed PMID: 28966715

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Author and Contributor to www.Spine-Health.com – July, 2015

www.Spine-Health.com/author/john-h-shim-md-facs

Chief of Surgery, Mease Countryside and Mease Dunedin Hospitals, Safety Harbor and Dunedin, Florida. 2014-2016.

Orthopaedic Section Chief Mease Countryside Hospital; Safety Harbor, Florida Mease Dunedin Hospital; Dunedin, Florida.2008-2013

Board Member Morton Plant Mease Research Council

Co-Director of Mease Neuro-Ortho Spine Center Mease Dunedin Hospital; Dunedin, Florida.

One of “6 Spine Physicians Ranked #1 on Google” – December 2016

Top Ten Most Liked Spine Surgeons on the Internet – July 2016

2016 Spine Surgeons to Know list – January 2016

2014 Spine Specialists to know list – September 2014

One of Ten Leaders of Certified Spine Programs – December 2011

 
The information provided on this website does not provide or should be considered medical advice. It is not a substitute for diagnosis or treatment of any condition. The information provided is for informational purposes only. You should not rely solely on the information provided on this website in making a decision to pursue a specific treatment or advice. You should consult directly with a professional healthcare provider.

As a condition of using the information on this website, ShimSpine and its physicians are not responsible for any advice, diagnosis, treatment or outcome you may obtain.

ShimSpine.com is completely self-funded. No outside funds are accepted or used. This website does not utilize paid advertising as a source of revenue.
Outpatient Spine Surgery Considerations. www.Spine-Health.com. January 2016.

What is Spinal Stenosis? www.Spine-Health.com. October 2015.

Surgeon insights on the Changing Landscape of Orthopedic Care. OrthopedicToday. June 2014

Chapter 33: Interspinous Spacers. Shim JH, Mazza JS, Kim DH Published in Minimally Invasive Percutaneous Spinal Techniques. Elsevier Health Sciences, Philadelphia, Pennsylvania. (Published 2011)

Chapter 35: Minimally Invasive Percutaneous Lumbar Fusion Technique.Shim JH, Mazza JS, Kim DH Published in Minimally Invasive Percutaneous Spinal Techniques. Elsevier Health Sciences, Philadelphia, Pennsylvania. (Published 2011)

March 2010 Minimally Invasive Transforaminal Lumbar Interbody Fusion American Academy of Orthopaedic Surgeons Annual Meeting New Orleans, Louisiana February 2010

February 2010 A Review of Dynamic Stabilization in the Lumbar Spine Selby Spine Symposium; Park City, Utah

November 2009 Lumbar Spinal Stenosis Community Based Lecture; Tampa, Florida

September 2009 Instructor/Proctor Minimally Invasive Lumbar Cadaver Lab; Tampa, Florida

February 2009 New Spinal Technology: Cervical Disc Replacement and Interspinous Spacers. Selby Spine Symposium; Park City, Utah

February 2008 The Degenerative Spine: The Role of Dynamic Lumbar Stablization and Interspinous Spacers Selby Spine Symposium; Park City, Utah

October 2008 Emerging Technology and Techniques in Spinal Surgery Orthopaedics in the 21st Century Symposium; Morton Plant Mease Healthcare; Largo, Florida

September 2007 Emerging Technology in Spinal Surgery Orthopaedics in the 21st Century Symposium; Morton Plant Mease Healthcare; Largo, Florida

October 2006 Emerging Technology and Techniques in Spinal Surgery Orthopaedics in the 21st Century Symposium; Morton Plant Mease Healthcare; Largo, Florida

May 2005 The Role of Kyphoplasty in the Treatment of Vertebral Compression Fractures Mease Neurosciences Symposium; Clearwater, Florida
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