Physical exercise may increase non- exercise calorie metabolism

Exercise researchers working with overweight and obese adults found that moderate and high intensity walking exercise increased the burning of calories during nonexercise periods.  Interestingly, this thermogenesis effect did not show up until 48 hours after the initial exercise period

PositiveTip: Be more active! It control weight by reducing stress, improving our sense of control, balances hormone levels, and burns calories preventing them from being stored as fat.

Brisk walking 3 hours a week improves postmenopausal breast cancer survival.

The Women's Health Initiative study conducted at Yale School of Public Health found that postmenopausal breast cancer survivors live longer if they walk briskly for three or more hours per week, compared to survivors who had low levels of activity. This held true even if the women had not been active before their diagnosis.

PositiveTip: Walking regularly is an excellent form of exercise with many health benefits. Try to walk 4-5 times a week for 30 minutes a day. Can't walk for 30 minutes straight? Then walk 10 minutes three times a day. It all counts toward improving your health!

Just a little regular walking cuts Alzheimer's risk in half.

At the latest Radiological Society of North America meetings, researchers reported that walking just under a mile a day could cut your risk of Alzheimer's disease in half. People who walked also preserved more brain volume in the areas related to memory. These cognitive-protecting benefits are likely a result of exercise improving blood flow to the brain.

PositiveTip: Moderate walking is a cheap and easy way to keep your brain healthy! 

Walking frequently lowers risk for cognitive decline years later.

Almost 300 healthy adults aged 65 or older reported how much they walked per week. Nine years later they had MRI brain scans. Those who walked at least 72 blocks (estimated 6-9 miles) per week had more gray matter volume compared to those who walked less. Greater gray matter volume reduced the risk for cognitive impairment 2-fold 4 years following the MRI.

PositiveTip: Physical activity seems to set off a cascade of cellular changes that increases gray matter volume--even in the elderly.

Regular walking significantly reduces women's risk of stroke.

Women who walk at least 2 hours per week are significantly less likely to have any kind of stroke.

After following nearly 40,000 women in a Women's Health Study for almost 12 years, researchers found that brisk walking (faster than 2.9 mph) reduced the risk of stroke by 37% compared to women who don't walk. Interestingly, vigorous intensity activity (i.e. running) yielded some benefit, but not as much as walking.

PositiveTip: Make it a daily priority to walk at least 30 minutes. You will feel better, and probably live longer!

A slow walking pace might triple your risk of cardiovascular death.

The speed at which you walk may dramatically influence your risk of dying from cardiovascular disease according to a 5 year French study of well-functioning men and women over 65 years of age. Those in the lowest third of walking speed had a threefold (2.92 odds ratio) increased risk of cardiovascular death compared to the highest third of walking speed. Interestingly, walking speed made no difference in cancer mortality risk. These differences held true after controlling for potentially confounding factors, although reasons for these observations are not understood fully.

The use of pedometers improves glucose tolerance in patients during a one year trial.

The use of pedometers in a randomized, controlled trial of individuals with impaired glucose tolerance (IGT) demonstrated that this pragmatic approach to promoting walking improves outcomes. UK investigators divided subjects with impaired IGT but normal fasting blood sugars into three groups: Two groups received structured education on the benefits of physical activity, but only one group was given pedometers; the control group received only information booklets about IGT. After one year the pedometer group walked the most and experienced the greatest improvement in glucose tolerance, while the controls actually walked less and saw no improvements.