Exercise in the new millennium -- the Mall Walk way

MAT-SU -- Did you know that in 1900 the average person needed 33 percent of their muscle energy to survive? Any centenarian will tell you that life was more physical a century ago. How much muscle energy, would you say, is required by the average American to perform his daily routine today? Would you suppose it takes 25 percent? Twenty percent? Guess again. According to the Centers for Disease Control, it takes only about .05 percent of your available energy to do the things you do each day. Welcome to the information age!

When muscles aren't used they will become unhealthy and, eventually, will waste away. This is of particular concern with the most vital muscle of all -- your heart. Living in Alaska one might think that we are immune to such statistics. After all, aren't Alaskans known for their love of outdoor activities? In fact, cardiovascular disease is the second leading cause of death among Alaskan men and women, killing approximately 570 Alaskans each year. Taken together, heart disease and stroke account for 21 percent of Alaska deaths. According to the Alaska Division of Public Health, Behavioral Risk Factor Surveillance System 1999 data, more Anchorage/Mat-Su adults are at risk for developing cardiovascular disease because of the following:

25 percent are smokers

21 percent have high blood pressure

37 percent are overweight

3.4 percent have had a diagnosis of diabetes

52 percent have a sedentary lifestyle.

By dealing with these risk factors Alaskans not only reduce the risk of cardiovascular disease but also may prevent other health problems including cancer, diabetes, arthritis and depression.

So, in order to fix what ails you it's necessary to join an expensive health club and work out two hours a day, every day. Right? Wrong! The 1996 Report of the Surgeon General on Physical Activity and Health reveals that inactive people can improve their health and well-being by becoming even moderately active on a regular basis. The physical activity need not be strenuous to achieve health benefits. Anything that gets your body moving on a regular basis is a good thing, including Alaskan favorites like hunting, fishing, gardening and berry picking.

Unfortunately, many of our favorite activities are impossible or impractical in the winter. That's why Valley Hospital and the Cottonwood Creek Mall in Wasilla co-sponsor the Mall Walk program. The Cottonwood Creek Mall opens its doors early -- at 8:30 a.m. -- to enable people to walk the interior perimeter in a safe, pleasant, heated environment. One spin around the mall equals one-quarter of a mile. Participants in the free program keep track of their miles walked and receive incentives like T-shirts, caps, sweatshirts and first aid kits to congratulate them on their progress. Valley Hospital volunteer Betty Dalby is on hand periodically to provide encouragement and to take blood pressures.

How often should you join your friends, and make new friends, at the mall for a little recreational walking? Rehabilitation Services Director Brenda Sheldon says it depends on how sedentary your life is. For someone who spends much of his time sitting, the greatest benefit would be realized by walking five days a week for about one-half hour per day. It is important, however, to remember that any activity is better than no activity.

Sheldon indicates that "if a person wants more energy, he should walk more often but with less intensity. For weight loss, walking should be longer and more intense. For increased strength, weights should be included." It is important to note, however, that any new exercise program should be checked through your physician first. Remember to start out your fitness program slowly and gradually build up to avoid soreness and injury.

Do you need more good reasons to head to the mall? Here are a few from Sheldon: "By just walking we begin to be more conscious of the food we eat and we tend to make better choices without officially going on a diet. Then we sleep better; our clothes fit better; we have more energy. For some people, medications can even be reduced, by doctor's orders, because of the overall increased health." That sounds like a great way to start a healthy new year!