HELP YOUR HEART
The tortoise might have beaten the hare, but when it comes to heart health, speed wins. A new study from the University of Glasgow suggests that walking briskly could nearly halve your risk of developing atrial fibrillation (AF), a common heart rhythm disorder affecting more than 1.5 million people in the UK.
The study, which analysed data from over 420,000 adults, found that those who walked briskly (over 4mph) were 43% less likely to develop AF. Even walking at an average pace (3-4 mph) was linked to a 35% reduced risk.
Why? Researchers think a faster pace could improve key health markers such as weight, blood sugar and inflammation, all risk factors for AF. The British Heart Foundation agrees that regular brisk walking is one of the best ways to support heart rhythm and cardiovascular health, helping with weight, blood pressure and insulin response.
Pump your arms. “Pump your arms back and forth with your elbows at right angles, because as your arms speed up, your legs follow,” says Joanna Hall, a movement specialist (walkactive.com).
Take shorter, quicker steps. Quickening your step rate (instead of lengthening your stride) can help you go faster and protect your joints.
Train with the trees. Have a favourite walking loop or trail? Time yourself and see if you can walk the same route faster each time. Try to beat your time by 30 seconds, then one minute, and keep challenging yourself.
Walk with fast friends – and always be a bit late. Urgency gives you zip!
WORDS OF WISDOM
Pia Helena Ormerod of Dulwich London u3a is the author of novel The Fault Line. Here, she shares her thoughts.
Be Curious
Curiosity keeps us informed. If you find a word you haven’t seen before, look it up and you might learn something exciting. If someone mentions a country you’ve never visited, spend time looking it up on the website to discover more. If you see a recipe with new ingredients, try them and you might find new favourites.
Break some rules
At this age, we can break a few rules. Who said you cannot wear red and purple at the same time – wear what gives you pleasure. Why not try red wine with fish – it can be a surprising delight. Sing loud and joyfully, even if you’re out of tune. And now and then, say what you really think. Others might share your views.
