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Don Holland and Becky Tuttle are walking proof that a simple physical activity can have healthy results.
“Don’t discount the benefits of walking as a really great way for getting physical activity,” Tuttle said. “For people who are intimidated by taking a fitness class at a gym or health club, walking is a great way to start.”
While it’s her job as coordinator of health promotions at the Sedgwick County Health Department to tout healthy lifestyles, in this case Tuttle has personal experience.
After investing in a pedometer more than three years ago and increasing her walking steps to at least the recommended 10,000 steps daily, 41-year-old Tuttle lost 50 pounds. She’s maintained that weight loss by continuing her program.
By walking at least 30 minutes for at least four days a week since March, Holland, a retired salesman, has been able to lower his cholesterol levels so significantly that his doctor is considering taking him off the cholesterol-reducing medication he’s been on for years. He’s also lost 20 pounds during that time.
Fall is a great time for individuals, families or groups to start a walking program, Tuttle said. Cooler temperatures and the seasonal changes provide an enjoyable outdoor environment. But indoor walking, whether it be around a mall or even the hallways at work, can be a suitable option, too, she said.
“All you need is a comfortable pair of shoes,” she said.
To celebrate October as National Walking Month, the Health and Wellness Coalition of Wichita has issued a community challenge called Walktober to incorporate walking as a regular healthy habit. The coalition has asked people to walk five days a week every week during the month, working up to 150 minutes per week and then continuing the activity year-round.
“We want people to create a habit so it becomes part of their lifestyle,” said Debbie Williams, healthy community director with the Greater Wichita YWCA, who oversees the Health and Wellness Coalition of Wichita activities.
Walktober culminates in a community event at 6:30 p.m. Friday with a 2-mile walk on Exploration Trail, one of several walking paths in Wichita.
Holland is one of many people participating in the challenge. The coalition, along with the health department, which is co-sponsoring the event, has encouraged a number of workplaces, schools, daycare centers, community groups and residents to join the effort.
Healthy benefits
Studies have shown that getting at least 150 minutes of a moderate physical activity a week can provide benefits, Tuttle said. Most experts advise breaking that into 30 minutes for five days or more in a week.
Health benefits of walking include maintaining a healthy body weight, reducing the risk of stroke and diabetes and improving one’s mood, according to the Health and Wellness Coalition of Wichita.
Participants in a 2007 walking study by Duke University trimmed their waistlines and cut their risk of metabolic syndrome – a combination of factors that increase one’s risk for heart disease, stroke and diabetes. The participants walked 30 minutes for six days each week or about 11 miles a week to reap those benefits.
A recent study by the University of Pennsylvania shows that walking has mental health benefits of slowing brain shrinkage and reducing the risk of memory loss.
Getting started
Like many people, Holland had good intentions of becoming physically active. This past March, he started a walking group through his church, St. James Episcopal, as a way to motivate himself.
“I seemed to be more motivated this year and wanted to do things differently,” said Holland, who had put off a hiking trip last year because he didn’t think he’d have the stamina or physical ability.
“I had no idea how far I would walk at my age,” said the 67-year-old. He was thrilled when he completed the 8-mile Prairie Sunset Trail from Wichita to Garden Plain. Now he’s planning to hit some Arkansas hiking trails.
Every Monday, Wednesday, Friday and Saturday morning, Holland and about a handful of others meet at St. James, 3750 E. Douglas, to start a 2.7-mile walk through the neighborhood. Sometimes the group, nicknamed the Jabberwalkies, does a special walk on area trails on Saturdays.
A walking group can offer encouragement and safety, Holland said.
Staff at Wichita State University’s Child Development Center have been telling parents about the Walktober event, hoping to get families to participate. Through a Starting Fit grant from the Health and Wellness Coalition of Wichita, the center – which cares for 72 kids from about 60 families – has been promoting various aspects of healthy lifestyles each month. This month, the focus has been on walking.
“All education starts at an early age, and with childhood obesity happening at younger and younger ages, we want to educate our kids younger and younger” about healthy lifestyles, said Jill Hoefer, the center’s director.
“If you do something as a family, it’s better than doing it individually, plus that can be your family time, especially with busy lives,” Hoefer said.
For those who have a hard time finding 30 minutes in the day for walking, Tuttle said, there is a solution.
“Within the workplace, we remind people that you don’t need to plan for big chunks of time. You can do it in two or three segments, during a 10 to 15-minute break or over your lunch. That way, when you get home and life kicks in, you’ve already done your physical activity for the day.”
