1. Walking to slow aging
Dr Vandana Bansal

2. Definition of Ageing
• Can be defined as a progressive,
generalized impairment of function
resulting in a loss of adaptive response to
a stress and in a growing risk of age-
associated disease.
(Kirkwood, 1996).

3. 21st Century Phenomenon of Global
Ageing
• 20th century – saw a global phenomenon of longevity – a triumph
and a challenge
• Average life expectancy at birth- increased by 20 years since
1950
• Is expected to increase another 10 years by 2050
• By 2050, the population of older people will exceed that of
children (0-14 yrs)
• Is a social phenomenon without historical precedent
• In 2002, number of persons > 60 years was 605 million;
expected
• By 2050, number is expected to reach almost 2 billion

4. When Does Aging Begin?
• Aging begins the day we are born
• No single measure of how “old” a person
is
• Aging is highly individualized
• Aging proceeds at different rates in
different people, and within different
systems of the body

5. Why Do People Age?
Many theories to include:
• Hereditary Factors
• Loss of cellular mass and ability of cells to divide
and replicate
• Accumulation of waste materials that clog cells
and cause them to die
• Changes in structure of connective tissue
No single theory adequately describes
the aging process

6. Normal Changes of Aging
• Physical changes related to “Normal” aging ARE
NOT disease
• Changes occur in most body systems to include:
Sensory System
Brain and Central Nervous System
Muscles and Bones
Digestion
Heart/Circulatory System
Respiratory System
• Some of the changes start in 3rd decade
• 25 to 30 maximum heart rate decrease by
one beat per minute per year

7. Good Aging
What is successful
aging?
– Is it aging without
physical or mental
ailments?
– Maybe it is making
the best of what we
have.
– No one can stop the
clock but everyone
can slow its tick

8. Bio Marker of Aging
• Physical
– Wrinkle, elasticity of skin
• Biological
– Vision, Hearing, Teeth, Bones
• Remaining life expectancy
– DHEAs, Hand grip strength, Forced vital
capacity
• Disease Susceptibility
– BP, glucose-tolerance tests, P/R

9. Ideal Biomarker of Aging
• It must predict the rate of aging & life span
• It must be able to be tested on regular basis
• It must work on human & animals both.
• Clear association with aging

10. HOW TO SLOW DOWN
AGING
• Eating lively food, diet
• exercising to stress muscles
• learning new things to sharpen our memories
• avoiding stresses and ultra-violet rays of the
sun,
• developing an inner optimism, hope and faith
Money to spend in preventive medicine then treating elderly

11. SLOWING THE AGING PROCESS
• It’s never too late to take the first step
towards a longer and healthier life, through
regular exercise.
• Physical inactivity increases the risk of heart
disease, diabetes, colon cancer, high blood
pressure, obesity, osteoporosis, muscle and
joint disorders, and symptoms of anxiety and
depression.
• Walking is an easy, low risk mode
of incorporating physical activity into
daily life.

12. AGEING AND PHYSICAL ACTIVITY
• The lowered level of physical activity and the
growing number of chronic illnesses that follow
with increasing age, frequently create a vicious
circle.
• A more active life style can help to prevent many
of the negative effects ageing has on functional
ability and health.
• Physical activity is also the best way
to break the vicious circle and move
on to a path of progressive
improvement.

13. The mystery of your future
is hidden in your daily routine

14. Exercise to slow down aging
• ↑ Exercise - ↓ Aging
• Exercise preserves the length of Telomere
• Telomere is a repetitive standards of DNA
at the ends of our Chromosome
• Exercise increases life span by 25%
• Lack of exercise is better predictive of
death than smoking.
• Not the fountain of youth but
a drink of vitality

15. Types of Exercise
• Cardio (improves endurance & stamina)
– Aerobic
• Strength Exercises, weight training
improve muscle & bone strength
– Anaerobic
• Stretching – Yoga, improve joint & muscle
flexibility
• Balancing Exercises

16. Aerobic And Anaerobic Exercise
• Aerobic Exercise
• Anaerobic Exercise
• Involves the use of oxygen to
produce energy • Makes the body to produce
• Simple exercises and are energy without using oxygen
performed for a longer time, at • High intensity workouts that
moderate intensity are performed for a short time
• Requires more endurance • Duration for exercises is two
• Performed for about 20 minutes
minutes or more • Anaerobic exercises make use
• Oxygen is used to break down of phosphocreatine, stored in
the muscles
glucose by aerobic exercise
• Build strength and muscle
• Strengthening and the muscles mass, stronger bones and
involved in respiration increases speed, power
• Examples: Fast Walking, • Examples: Sprinting, Sprint
Swimming, Jogging, Cycling, Cycling, Interval Training,
Cross Country Running Heavy Weight Lifting, Any
Intense Physical Activity

17. Optimum Exercise
• Heart Rate 60-80% of maximum heart rate
(training zone)
• 220 – age = MHR
• H.R. should return to normal within 10
minutes
• Talking test

18. Cardio Exercise
• 30 minutes of moderate Intensity cardio
activity
• It is any activity ↑es heart rate &
respiration while using large muscle group
repetitively & rhythmically
• Improves
– Heart
– Lung
– Circulation.

19. Types of Cardio Exercise
• Low Impact Exercise
– walking, hiking, long impact, aerobic dance
• High Impact Exercise
– Jumping the rope, Running, Jogging
• No Impact Exercise
– Swimming, Bicycling, Cardio in water

20. SWAN Formula
S = Stretching
W = Weight training
A = Aerobic exercise
N = Nutrition

21. Diet is the KING
Exercise is the QUEEN
Only if we please them BOTH
Then we can enjoy the kingdom
of HEALTH

22. Nothing beats walking
• Walking is not just one of the earliest forms of
exercise to learn, it is rather efficient as well.
• Walking is the best overall exercise.
• If done correctly, this low-impact exercise has
several long-term benefits.
• The good news? No one is too old to get
started.
• However, one must be patient, it takes a lot
of time to see its benefits.
• “Walking is man’s best medicine”: Hipocrates

23. Walking for a Healthier You
• Best, safest, and most natural form of
exercise
• Effective form of exercise for all ages
• Effective form of exercise for all states and
levels of health
• Increases our sense of well-being
• We are actually designed for lengthy, regular
walking
• Need not be strenuous to reap
significant health benefits
• Don’t have to feel the burn

24. How can one go about walking to slow
Aging
• Specific Target – Weight loss, CVS
training, long term health
• Pedometer – Motivation tool
• Sedentary life
– 5000 steps/day
– At least – 10,000 steps/day
– 1 Km = 1,200 steps
– 1 step = 0.8 meter

25. Steps to Optimize Walking
• Before you start consult doctor
• Invest in good shoes
• Warm up, Cool down
• Pay attention to heart rate & breathing
• 10,000 steps /day
• Use good walking posture
• Variety – place, more on weekend
• ↑ in speed or time
• Include – Jogging, Stretching

26. Types of walking
• Fittness walking
• Power walking
• Race walking
• Hill walking
• Nordic walking
• Chi walking, yogic walking
• Treadmill walking

27. How fast should one walk?
• Strolling walk
– walking in a relaxed way, good posture, shoulders
down, arms swinging naturally
• Brisk walk
– fitness, pace or aerobic walking, stepping up pace and
pumping arms
• Power walk
– for a very fit, younger, experienced walker; walking
with weights (carrying them in hands and or
strapping them on waist and ankles)

28. Treadmill walking
Burns as many calories as walking outdoors
Pros:
• Convenience
• Climate control: No rain, wind, cold, heat
• Safety: No traffic
• Multitasking: Read, watch TV, listen to music, monitor family
Cons:
• Does not train balance muscle
• Boredom factor is higher
Treadmill Hill workout
Treadmill Mill High Intensity workout
Treadmill Mill High Intensity Interval training

29. Brisk Walking
Pace of 3 miles/hour
or 20 minutes/mile
or 12 minutes/km
• Moderate Intensity Exercise
– 50-70% of maximum heart rate
• Heart rate 120/minute
• One cannot sing but still can talk

30. WALKING IS AN ART
• Avoid long strides using gluteal muscle
• Bend arm slightly, swing while walking
• Walk heal to toe
• Stand straight with abdominal muscles
tucked in
• Maintain a pace at which breathing deeply
still can converse

31. YOGIC WALKING
• Stay aware of sensation in body
• Maintain tadasana (mountain alignment)
• Let your arm bend
• Relax
• Take quick steps then long strides
• Take care of shin
• Rhythmic breathing
• Walk at appropriate rate

32. What are the health benefits?
• Fittness
• Extend your life
• Helps control weight
• a brisk 1 hr walk burns @ 400 calories for the average
person
• Prevents osteoporosis
• builds strong bones and slow bone loss
• Lowers LDL cholesterol levels and raises HDL cholesterol
levels
– Stimulates circulation
– Strengthens the heart
• Helps reduce stress and depression
• Keeps you emotionally healthy and enhances your well-
being
• Develop and maintain better coordination

33. What are the health benefits
– Reduces high blood pressure
– Can help ease back discomfort, and artharitis
– Improves your muscle tone
• leads to lean, toned muscles, keeping you flexible and
active
– Develops strength, stamina and endurance
• slows down the ageing process, keeping you fit, agile and
mobile
– Boosts your energy level
– Lower your incidence of illness (boost immune system)
– Increase your metabolism
– Improves sleep
– Decrease the chance for fall
– Best exercise for the brain
• does not call for blood sugar for energy like in
aerobic exercise

34. Healthy Walk
• Benefits: Physiological, psychological and
social.
“if physical exercise could be dispensed as
a pill, it could be the most valuable
prescription to prevent diseases” (Edward
Staneley)
• Duration: Brisk walk for 20-60 mts for 3-5
d/week
“morning walk better as she is fresh, walks
with her whole body; in evening she walks
only with her legs”
1.WHO. The Heidelberg Guidelines. JAPA 5: 2-8, 1997; 2.Vinod Kumar. JAPA 6: 205-
6, 1998

35. Weight Management
• Physical activity such as walking helps in
weight management.
• Together with a healthy, balanced diet, walking
helps in long-lasting weight control by
maintaining the energy balance of the body.
• Reduces obesity

36. Calories Burn While Walking
• Average weight and walking at a speed of 3 miles an
hour, will burn calories at the following rate:
• 130 to 140 pounds - 3.5 calories burned per minute
• 145 to 155 pounds - 4.0 calories burned per minute
• 160 to 170 pounds - 4.5 calories burned per minute
• 175 to185 pounds - 5.0 calories burned per minute
– 30 minutes of walking will burn 150 calories
– 30 minutes a day, 5 days a week, will burn about 750
calories per week.
• 190 to 200 pounds - 5.5 calories burned per minute

37. Improves Bone Health
• While walking one carries his own weight.
This is called weight bearing exercise.
• This type of exercise helps to strengthen
bones and helps to prevent osteoporosis.
– In children, exercise helps to build strong
bones
– In adults and elderly, it helps to maintain
bone mass.

38. Reduces the Risk of Chronic
Diseases
• Walking helps to reduce
the risk of:
– High blood pressure
– Heart disease
– Stroke.
• It does this by lowering the levels of LDL
cholesterol, which reduces the risk of
arterial plaque formation and, thus,
arterial narrowing and blockage.

39. Cardiovascular Disease
• Postmenopausal women are at an increased risk
for cardiovascular disease because of physiologic
changes occurring during menopause
• Exercise can prevent and/or alleviate these health
problems
• It can do so by lowering low-density lipoprotein
(LDL) cholesterol and raising high-density
lipoprotein (HDL) cholesterol, & by helping
individuals reach an optimal blood pressure level
• Moderate activities, such as walking 30 miles (48
km) per week, required 3 months to observe a
significant rise in HDL.

40. Cardiovascular Disease
• Physical activity can help prevent CHD due to its
favorable influence on plasma lipids, lipoproteins,
triglycerides and systolic blood pressure.
• At a minimum, women should walk 2 miles (3.2
km) briskly most days, which is the energy
equivalent of running 5 to 7.5 miles (8 to 12 km)
per week.
• Larger improvements in lipid levels were observed
when women ran 10 to 15 miles (16 to 24 km) per
week or walked 30 miles (48 km) per week.

41. Decreases Stress
• Walking allows to get away
from the things that stress.
• It gives time to think and sort out problems.
• Talking to a partner whilst walking and
having a laugh is also great to reduce stress.
• Being outside and breathing fresh air helps
to improve mood.

42. Improves Sleep
• Stress, anxiety, and depression can cause insomnia
• Most common causes in seniors are a poor sleep
environment and poor sleep habits.
• Walking helps to decreases the stress hormones
and increases endorphins which can boost mood
and reduce stress, depression, and anxiety.
• This relaxes the body, helping to sleep better.

43. Decreases Depression
• Walking and exercise can help to manage
depression and anxiety.

44. Walking May Slow Mental
Aging
• Research suggests walking may slow cognitive
decline in adults with mild cognitive impairment
(MCI) and Alzheimer’s disease.
• Investigators from the University of Pittsburgh
School of Medicine found that walking five miles
per week protects brain structure over 10 years in
people with Alzheimer’s and MCI.
• “Alzheimer’s is a devastating illness, and
unfortunately, walking is not a cure,”
• But walking can improve the brain’s resistance to
the disease and reduce
memory loss over time.

45. Cancer
• Exercise initiated early in life appears to
protect against breast cancer, cancers of the
reproductive system, non-reproductive
system cancers
• Among women not using HT, heavier women
(BMI >31.1) are at greater risk for
postmenopausal breast cancer
• Overweight women who increased physical
activity 1.25-2.5 hours/week of brisk walking
reduced their risk of breast cancer by 18%.

46. Tips for healthy walking
• Drink water before and afterwards.
– If very thirsty, stop to drink during walk.
• Don’t walk right after a meal.
– Leave at least 45-60 minutes after eating before
taking a brisk walk.
• Avoid the hottest midday hours (noon to 3pm).
– The ideal time is morning or late afternoon.
• After a good long or brisk walk, it is a wise idea
to eat some form or carbohydrate within a couple
of hours to restore glycogen.

47. How Grandchildren Can Keep Us
Young
• We can really escalate our aging process just
by the way we think.
• Sure one may not be able to run a relay race
with the grandkids but think about it one can
walk many miles right along beside them.
• Again the benefits that derive from this are
immense.
• Let grandchildren play an active role in
keeping mind, body and soul young.

48. Walking for Women Over 65
Walking, is incredibly beneficial.
• It prevents the onset of arthritis
• It improves balance which helps reduce the risk of
falls
• It decreases the risk of heart disease
• A 20 minute workout can offset fatigue
• Consistent walking is a mood elevator and can
help offset depression associated with aging
• Walking can be a time for family bonding and
social excursions. Or just enjoy the outdoors.

49. When you must stop & consult
doctor
• Extreme tiredness
• Shortness of breath
• Chest pain
• Palpitation
• Joint swelling
• Infection or fever
• Foot or ankle sore
• Undiagnosed weight loss
• Pain or irregular walking gait after you have fallen
• A bleeding or detached retina, eye surgery or laser treatment
• Hernia
• Hip surgery
• Any undiagnosed problem

50. 11 recommendation to slow
down aging
• Add anti-aging chemicals (antioxidant) in diet
• Take brisk walk every other day
• Low fat diet
• Maintain BMI
• Build bone density & functional strength
• Stop smoking
• Drink lot of fluid
• Manage your stress
• Practice relaxation
• Avoid UV radiation
• Detoxification

51. Lets get going!!!!
Walking is free,
you can walk practically anywhere,
with family or friends
or by yourself.
All you need is
a pair of
comfortable walking shoes.

52. If you cannot fly then run
If you cannot run then walk
If you cannot walk then crawl
But whatever you do Keep moving