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Health Benefits of Walking

2006 American Cancer Society Physical Activity Guidelines

The American Cancer Society published its most recent recommendations for individual choices, including recommendations for physical activity. The ACS encourages everyone to adopt a physically active lifestyle. The recommendation for adults is to engage in at least 30 minutes of moderate to vigorous physical activity, above usual activities, on 5 or more days of the week; 45 to 60 minutes of intentional physical activity are preferable.

American Cancer Society, 2006 Nutrition and Physical Activity Guidelines

Types of Walking

Strolling

Strolling is the type of walking that people do most of the time. It is a comfortable pace and is easy to do because you can stroll in work clothes. Five+ minutes of strolling is better than being sedentary.

Purposeful Walking

Examples would be when you are late for a meeting and you pick up your pace, or maybe you are trying to keep up with your three-year-old on his tricycle. In purposeful walking your breathing has changed and your heart rate increases. An advantage of purposeful walking is that it is tied to another activity and you don’t have to be wearing exercise clothes. Five+ minutes of purposeful walking can be counted in your 30+ minutes a day of physical activity.

Fitness Walking

When you are walking for fitness and using a pace that challenges both your heart and lungs. For most people fitness walking would be a 15 – 18 minute per mile pace. Because the pace is faster you need to be wearing walking shoes and clothing that is comfortable.

Power Walking

This type of walking is not for everyone, but if you are fit it is a good way to maintain or increase your fitness level. Power walkers would have a pace less than 15 minutes per mile and always wear the proper shoes and clothing.

Walking Tips

  • Walk tall with good posture, shoulders down, back relaxed and chest forward
  • Tighten your abs and buttocks, bend your arms in slightly less than a 90 degree angle and cup your hands gently, swing your arms front to back (NOT SIDE TO SIDE) and don‘t swing your elbows higher than your sternum
  • Concentrate on striking with the heel, rolling through the step and pushing off with your toes
  • Resist the urge to make your steps longer – to go faster take shorter steps
  • Breathe naturally
  • Don’t carry hand weights (raises your blood pressure) or use ankle weights (can negatively affect your walking)

Walking Distances on our Campus

PathFeetMiles
Green staff elevators to Purple zone191 ft1/27 mile
Green staff elevators to Blue hallway to Tan zone385 ft1/14 mile
Green staff elevators to Garage 171546 ft~1/3 mile
Faculty Center elevators to coffee bar237 ft1/22 mile
Bertner and Bates to MDA and Holcombe1320 ft¼ mile
Loop around Rotary House1335 ft¼ mile
Loop around Faculty Center1398 ft¼ mile
Faculty Center elevators to Café Anderson1093 ft~1/5 mile
Purple zone to Café Anderson529 ft~1/10 mile
Green zone to Café Anderson686 ft~1/7 mile
Radiation Treatment Center to Café Anderson748 ft1/7 mile
Yellow zone to Café Anderson708 ft1/7 mile
Tan zone to Café Anderson773 ft1/7 mile
Small loop (to Braeswood)2526 ft½ mile
Medium loop (around sidewalk of hospital)3672 ft~3/4 mile
Large loop (around hospital and along Holcombe)3937 ft¾ mile

Super-sized loop (around hospital, along Holcombe, along Braeswood)

5753 ft1.08 miles

*1 mile = 5280 feet


See a printable version (pdf) of more common paths walked at MD Anderson.

Resources for Employee Health & Well-being

Employee Accident Report (pdf)

Occupational Health Program for Persons with Animal Contact (pdf)

Authorization for Release of Medical Information (pdf)

FAQ: Work-Injury IMO Network (pdf)

FAQ: Work-Injury IMO Network (Bastrop and Smithville) (pdf)

Report needlesticks to 713-604-OUCH (6824)

Contact a wellness coach at
713-745-WELL (9355) or
askacoach@mdanderson.org


© 2014 The University of Texas MD Anderson Cancer Center