5 surprising benefits of walking: @HarvardHealth #healthaware #physicalactivity





Harvard Health

@HarvardHealth
ยท



5 surprising benefits of #walking: Any physical activity is a boon to your overall health. But walking in particular comes with a host of benefits. https://bit.ly/3uyNvhI #HarvardHealth

The next time you have a check-up, don’t be surprised if your doctor hands you a prescription to walk. Yes, this simple activity that you’ve been doing since you were about a year old is now being touted as “the closest thing we have to a wonder drug,” in the words of Dr. Thomas Frieden, former director of the Centers for Disease Control and Prevention.

Of course, you probably know that any physical activity, including walking, is a boon to your overall health. But walking in particular comes with a host of benefits. Here’s a list of five that may surprise you.

1. It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

2. It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

3. It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.

4. It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints โ€” especially the knees and hips, which are most susceptible to osteoarthritis โ€” by lubricating them and strengthening the muscles that support them.

5. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

Image: gradyreese/Getty images

Muscle flexibility is important for your body. @MayoClinic






Mayo Clinic

@MayoClinic
ยท


Muscle flexibility is important for your body. But according to sports medicine experts at Mayo Clinic, the old way of stretching before you exercise isn’t the right approach. Learn more: https://mayocl.in/3y0QTEf

โ€œLowering the crib isnโ€™t so much about age, itโ€™s about your babyโ€™s abilities,โ€ says pediatricianย Laura Oโ€™Connor, MD.

Signs Itโ€™s Time To Lower Your Babyโ€™s Crib Mattress

Thereโ€™s no magical age or height โ€” itโ€™s all a matter of your babyโ€™s mobility

Funny how quickly things change when it comes to babies, right? One day itโ€™s all swaddles and burp cloths andย tummy time. Then, before you know it, theyโ€™re crawling around trying to drink out of the dogโ€™s water bowl.ย 

Babies hit new milestones faster than you can say, Thatโ€™s one for the baby book. And while youโ€™re looking for a pen, you might want to grab a screwdriver, too. Because as your baby becomes more mobile, itโ€™s a cue that itโ€™s time to lower their crib. 

โ€œLowering the crib isnโ€™t so much about age, itโ€™s about your babyโ€™s abilities,โ€ says pediatrician Laura Oโ€™Connor, MD. โ€œThe more mobile your baby gets, the lower the crib should go.โ€ 

So, if you canโ€™t plan on your calendar when the right time is, how will you know when to lower the crib mattress? Dr. Oโ€™Connor shares some tips for what to look for. 

When to lower the crib mattress 

Sure, back in the day, cribs with drop-down sides were all the rage. But theyโ€™ve been banned after they were found to result in serious injuries and even deaths. 

Most cribs these days come with high, middle and low settings for the mattress. Thatโ€™s for both parentsโ€™ comfort and babyโ€™s safety.  

Think about it: If your newbornโ€™s crib mattress was down below your knees, youโ€™d be reaching awfully low to place them in bed. And it would be just about impossible to get them back out without crawling in yourself. (Donโ€™t do that. Your crib isnโ€™t meant to hold an adultโ€™s weight.)  

On the other hand, a baby who can stand would be in danger of taking a big tumble if their mattress was only a few inches below the crib rail.  

But all those different height settings can be confusing. Youโ€™ll rest easier knowing your little tot is safe in their crib. Dr. Oโ€™Connor helps us take the guesswork out of each crib setting with this quick reference guide:  

Developmental stageSleeping arrangementApproximate age
Newborn.Bassinet or cribโ€™s highest setting.Under 4 months.
Baby who can roll over.Cribโ€™s highest setting.  4 months old.
Baby who can sit up, โ€œcommando crawlโ€ or get up on their hands and knees.Cribโ€™s middle setting.6 months old.
Baby who can stand up or pull themselves up to standing.Cribโ€™s lowest setting.9 months old.
Baby who can climb out of the crib or has outgrown the crib.Big-kid bed.Anywhere from 18 months to about 3 years old.

 
Consult your cribโ€™s instruction manual for specifics on how to lower the crib mattress. Most manufacturers provide them online if you canโ€™t find yours. Be sure to tighten all screws securely. 

Highest crib setting 

If your infant has been sleeping in a bassinet, they should be moved to a crib by the time they can roll over, Dr. Oโ€™Connor says. For many babies, that happens somewhere around 4 months old.  

But bassinets have different height and weight restrictions. Even if your little one isnโ€™t yet rolling, if theyโ€™ve reached the maximum height or weight for the bassinet, itโ€™s time to move to a crib to make sure they have the stability and protection they need. 

The highest setting on your crib is the right place for babies who canโ€™t sit up.  

โ€œInfants have so little control over their bodies, itโ€™s important for their safety, and for everyoneโ€™s comfort, if parents donโ€™t have to bend too far to lay them down or pick them up,โ€ Oโ€™Connor explains. 

Middle crib setting 

After rolling over, other mobility milestones come fast. And with babyโ€™s new moves comes another shift in crib height.  

Dr. Oโ€™Connor says you should plan to move your crib mattress to the middle height before your baby can crawl. Move the crib down when your baby can start to do any of these pre-crawling actions:  

  • Sit up on their own. 
  • Crawl โ€œcommando styleโ€ (inch forward by pulling with their arms with their bellies on the ground). 
  • Assume a crawling position, by getting up on their hands and knees. 

Many babies begin to hit these milestones around 6 months old. But they may come even earlier, so let your babyโ€™s abilities be your guide. 

Lowest crib setting 

Standing and walking are probably two of the most exciting milestones in your babyโ€™s first year. And theyโ€™re signs that itโ€™s time for the crib to be lowered for its last time. 

โ€œBy the time your baby can stand up or pull themselves up, their crib should be at its lowest setting,โ€ Dr. Oโ€™Connor notes. โ€œIf the crib mattress is too high, it becomes a big fall risk.โ€  

Some babies may start off standing by using furniture (or whateverโ€™s handy โ€ฆ say, your leg) to pull themselves up. And the rails on their crib can be perfect for pulling up.  

So, even if your baby doesnโ€™t stand up independently yet, any standing is a sign that itโ€™s time to move the crib mattress to its lowest point. 

And donโ€™t let sleep sacks or other swaddles lull you into a false sense of security. Sure, they can make standing harder. But even with a sleep sack on, your baby can try to pull themselves to standing. So, if they can get up on their own two feet without the sleep sack, itโ€™s time to make the crib at low as it goes.  

Time for a big-kid bed 

After the crib reaches its lowest point, it can stay there for a while, Dr. Oโ€™Connor says. Most toddlers should sleep in a crib until theyโ€™re at least 18 months old. Some may not need to move to a toddler bed until well after their third birthday. 

The American Academy of Pediatrics recommends toddlers move to a bed if:  

  • Theyโ€™re 35 inches tall.  
  • The crib rail is in line with the middle of their chest (at their nipples) when they stand in their crib. 
  • They climb out of the crib. 

โ€œIf your baby is climbing out of their crib or has outgrown it and causing a dangerous situation, itโ€™s time to move to a bed. If not, itโ€™s better to save the bed for a while,โ€ Dr. Oโ€™Connor advises. โ€œBeds come with a lot of autonomy and responsibility for your child, so the longer you can wait, the better for most people.โ€ 

Keep safety first   

Of course, crib height is just one part of making sure your baby has a safe sleep environment. You also want to make sure youโ€™re following these other safe sleep practices during your babyโ€™s first year:  

  • Use the firm side of the crib mattress. 
  • Keep pillows, blankets, stuffed animals and other soft items out of the crib. 
  • Donโ€™t use crib bumpers. 
  • Put your baby to sleep on their back. 
  • Donโ€™t share your bed with your baby. 

If you have any questions about crib safety or safe sleep, Dr. Oโ€™Connor says to talk with your childโ€™s healthcare provider. They can help you understand the best ways to keep your baby safe andย sleeping soundly

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5 surprising benefits of walking: @HarvardHealth #healthaware #physicalactivity





Harvard Health

@HarvardHealth
ยท



5 surprising benefits of #walking: Any physical activity is a boon to your overall health. But walking in particular comes with a host of benefits. https://bit.ly/3uyNvhI #HarvardHealth

The next time you have a check-up, don’t be surprised if your doctor hands you a prescription to walk. Yes, this simple activity that you’ve been doing since you were about a year old is now being touted as “the closest thing we have to a wonder drug,” in the words of Dr. Thomas Frieden, former director of the Centers for Disease Control and Prevention.

Of course, you probably know that any physical activity, including walking, is a boon to your overall health. But walking in particular comes with a host of benefits. Here’s a list of five that may surprise you.

1. It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

2. It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

3. It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.

4. It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints โ€” especially the knees and hips, which are most susceptible to osteoarthritis โ€” by lubricating them and strengthening the muscles that support them.

5. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

Image: gradyreese/Getty images

Physiotherapy helps us move better. ๐Ÿ’ช#health #mobility

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Movement is life, and physical therapy helps us move better. ๐Ÿ’ช#health #mobility #thementorgroup

thementorgroupofficial

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5 surprising benefits of walking: @HarvardHealth #healthaware #physiotherapy





Harvard Health

@HarvardHealth
ยท



5 surprising benefits of #walking: Any physical activity is a boon to your overall health. But walking in particular comes with a host of benefits. https://bit.ly/3uyNvhI #HarvardHealth

The next time you have a check-up, don’t be surprised if your doctor hands you a prescription to walk. Yes, this simple activity that you’ve been doing since you were about a year old is now being touted as “the closest thing we have to a wonder drug,” in the words of Dr. Thomas Frieden, former director of the Centers for Disease Control and Prevention.

Of course, you probably know that any physical activity, including walking, is a boon to your overall health. But walking in particular comes with a host of benefits. Here’s a list of five that may surprise you.

1. It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

2. It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

3. It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.

4. It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints โ€” especially the knees and hips, which are most susceptible to osteoarthritis โ€” by lubricating them and strengthening the muscles that support them.

5. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

Image: gradyreese/Getty images

5 surprising benefits of walking: @HarvardHealth #healthaware





Harvard Health

@HarvardHealth
ยท



5 surprising benefits of #walking: Any physical activity is a boon to your overall health. But walking in particular comes with a host of benefits. https://bit.ly/3uyNvhI #HarvardHealth

The next time you have a check-up, don’t be surprised if your doctor hands you a prescription to walk. Yes, this simple activity that you’ve been doing since you were about a year old is now being touted as “the closest thing we have to a wonder drug,” in the words of Dr. Thomas Frieden, former director of the Centers for Disease Control and Prevention.

Of course, you probably know that any physical activity, including walking, is a boon to your overall health. But walking in particular comes with a host of benefits. Here’s a list of five that may surprise you.

1. It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

2. It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

3. It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.

4. It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints โ€” especially the knees and hips, which are most susceptible to osteoarthritis โ€” by lubricating them and strengthening the muscles that support them.

5. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

Image: gradyreese/Getty images

Muscle flexibility is important for your body. @MayoClinic






Mayo Clinic

@MayoClinic
ยท


Muscle flexibility is important for your body. But according to sports medicine experts at Mayo Clinic, the old way of stretching before you exercise isn’t the right approach. Learn more: https://mayocl.in/3y0QTEf

Way to go, Hannah! ๐ŸŽ‰๐ŸŽ‰ #ClevelandClinicChildrens!

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Way to go, Hannah! ๐ŸŽ‰๐ŸŽ‰
3-year old Hannah, born with cerebral palsy, has fun while learning to walk with our pediatric physical therapists at #ClevelandClinicChildrens!

We couldn’t think of a better way to celebrate National Physical Therapy Month than a walk around campus. Our therapists use play to work with children and their families on developmental skills, strength, flexibility, mobility and more!