For Women, a Walk a Day Keeps Stroke Away
June 13, 2000 (New York) -- Get out those walking shoes. A new study shows
that walking at a brisk pace for about a half hour a day can reduce a woman's
risk of having a stroke. The researchers speculate that walking helps prevent
stroke by lowering blood pressure, increasing levels of HDL or "good"
cholesterol, and helping to maintain a healthy weight.
"Stroke is one of the major causes of death in both men and women,"
study author Frank B. Hu, MD, PhD, tells WebMD. "Our study suggests that
physical activity can substantially reduce stroke in women."
The study, which was published in the June 14 issue of the Journal of the
American Medical Association, included more than 70,000 female nurses who
are part of the Nurses' Health Study, an ongoing investigation of women's
health that began in 1976.
Hu and colleagues from the Harvard School of Public Health in Boston, say
women in their 40s, 50s, and 60s, who walked at a moderate pace on most days of
the week for at least 30 minutes, reduced by about 20% their risk of ischemic
stroke -- the most common type of stroke -- which is caused by a blood clot in
the brain. Those who walked at a brisk pace or very brisk pace reduced their
risk about 40%.
He says the findings are important because they show that something as
simple as taking a walk every day -- which just about every woman can do at any
phase of her life -- can lower the risk of having a disabling stroke.
"You don't have to go to the gym [or] play sports," Hu says.
"Brisk walking is not a major endeavor for most people." The walking
should be enough to elevate your heart rate slightly, but not so much that you
are out of breath or sweating, he says.
Another finding of the study was that even women who had been sedentary for
most of their adult lives still were able to reduce their risk of stroke if
they became active in their middle-age and retirement years, suggesting that
the benefits of exercise are almost immediate.
Hu says women who have not been very active recently should start by walking
for 10 to 20 minutes a day, several times a week and gradually increase the
intensity and duration. Walking five or six days a week for about 30 minutes is
ideal, but he says that women who walk less are still less likely to have a
stroke than women who don't exercise at all. And walking more than 30 minutes
on one or two days a week, coupled with 10- or 15-minute walks on other days,
may be another way for busy women to fit exercise into their day.