Walkers and runners know that exercise feels good, and from all reports is very good for you. Research shows that walking has great health benefits, and in some cases, slow walking is better than striding out on a fast pace.

Factors such as reducing the risk of age-related conditions like heart disease and Type-2 diabetes, as well as stroke and high blood pressure are almost always mentioned in literature as some of the benefits of exercise such as running and walking. Add to that list the reduction of stress, controlling body weight, building bone strength to help prevent osteoporosis, the nice little addition of toning muscles and even reducing the symptoms of arthritis, and it is a wonder that not everyone gets out for a daily walk or run.

Researchers at the Baltimore Longitudinal Study of Aging reported that exercising can improve lung capacity by 15 to 25 percent. That makes breathing ability in older people resemble that of a person 10 to 20 years younger.

The question from people that are thinking about starting a running or walking program is often, “How much and how far do I have to go?” The answer to that question depends on your present physical condition and what goals you set for yourself. The most recognized recommendation is moderate activity for 30 minutes a day, or at least three 10 minute sessions a day. Moderate intensity means you can carry on a casual conversation as you exercise, and not have to pause to take a deep breath after every few words.

People who are exercising to lose weight are recommended to strive for 60 minutes a day of moderate to vigorous activity. To prevent the all-too-common yo-yo effect of losing weight and then regaining it back after a period of time, the recommendation is to increase exercise up to 90 minutes per day. If this time seems difficult, the researchers mention that any time limit of exercise is better than none.

As to who achieves the most benefit from exercise, the best answer is everyone.

“Those that are the most sedentary reap the greatest benefits from even a little bit of exercise,” says Ann McDermott, Ph.D., a researcher at the Human Nutrition Research Center on Aging in Boston. It seems that older people will get more benefit from exercise because they will need it more for mobility function as they age.

A study showed that women who walked an estimated four miles a week were 54 percent less likely to be sidelined by a health-related condition. Men are 72 percent less likely to be sidelined.

For the overweight individuals, experts suggest that slow and easy is better for them. Because the walking pattern is a bit different in overweight people, they burn about 11 percent more calories than normal-weight people over the same distance and speed. Experts use analogy of the body being a “gas-guzzler” and not a fuel-efficient hybrid.

The average pace for slow-to-moderate exercise is three miles per hour; and this pace expends the least energy and allows the person to walk longer and farther. Walking faster will burn more calories, but for the overweight person, time and distance are easier to accomplish than faster walking or running.

Another factor that has been found to benefit older people is to walk on rough surfaces more than smooth surfaces. The reason for this is that walking on an uneven surface means that more balance is required; and as some people age, this becomes an important factor in preventing falls. A good example would be walking along the river walk in the parks or even walking on a grassy field. The feeling is that walking on uneven surfaces improves inner-ear function that often wanes as people age.

Whether you walk slow, walk fast, jog, or go for a nice run, the main point of doing it is that there are many benefits for everyone; and it becomes more important as a person ages or is gaining weight. There is nothing better than starting today. Remember even a little bit of exercise is better than none; and if you have to start slow and easy, it’s still a start out of being sedentary.