Taking a stroll offers easy path to physical and mental benefits

[00:00:00] Host Amber Smith: Upstate Medical University in Syracuse, New York invites you to be "The Informed Patient" with the podcast that features experts from Central New York's only academic medical center. I'm your host, Amber Smith. One of the best ways to stay active is to get into the habit of walking. Here to explain how to get started is Dr. Jarrod Bagatell. He's a doctor of family medicine who directs the employee and student health department at Upstate, and he's the host of the first Upstate "Walk with a Doc" event. Welcome back to "The Informed Patient," Dr. Bagatell.

[00:00:35] Jarrod Bagatell, MD: Thanks, Amber. It's great to be back.

[00:00:37] Host Amber Smith: Now, what do you tell people when they're trying to start some healthy habits in terms of the value of walking? Why is it so beneficial?

[00:00:47] Jarrod Bagatell, MD: It's a great question to start with. And when we consider what the general recommendations for healthy activities are, there are guidelines that a typical adult should be looking for 150 minutes per week of moderate intensity physical activity. And walking just fits that category just perfectly. And what's really nice about walking is it doesn't require a special gym membership or any type of fancy equipment. And most of us have been doing it since we've been around 1-year-old. So it's something that most of us have access to.

And I encourage my patients and others that any activity is better than no activity. So the first step is to get people off the couch and get people moving. And walking does satisfy that opportunity to reach that healthy goal.

[00:01:44] Host Amber Smith: So walking counts as exercise. Are you burning calories when you're walking?

[00:01:51] Jarrod Bagatell, MD: Absolutely. Anytime you are moving you're burning calories. Everybody's going to burn calories differently, and I'm sure people will explain that to others differently. And as we age, certainly the way we process or metabolize our energy is going to be different. But the key is movement. Any kind of movement requires energy. And when you use energy to move, you burn calories.

And one simple way to know if you're burning calories is, is if you're sweating. So if you've got a good brisk walk going, and you are noticing a healthy sweat, that's a good sign that you are starting to burn some calories. And another way to note is when you're walking briskly, if you notice that it's a little breathless when you're completing a sentence, that's also an opportunity to recognize that you are likely burning some calories.

[00:02:45] Host Amber Smith: Does it matter if you're walking indoors or outdoors?

[00:02:50] Jarrod Bagatell, MD: Probably only in Syracuse during the winter. I guess it really is up to the individual. You want to make sure that if you are walking outdoors, that you are very mindful to the elements. This time of the year being summer now -- and again, it's officially summer, but it felt like it greeted us a bit earlier this year -- you want to be very mindful to protect yourself from the sun. You want to make sure that you stay very, very well hydrated.

And in the wintertime, you want to make sure your skin's covered up so that you're not exposed to the cold temperature at risk for any type of cold injury. But walking indoor or outdoor, it's really more of a preference. As long as you're moving you're heading toward reaching your fitness goals.

[00:03:36] Host Amber Smith: Now let me ask you about treadmills, because I'm thinking of a person who has a busy life, and the only time they really have for exercise might be at night when it's dark, and it'd be hard to do outdoors. If they have a treadmill are they getting the same benefit?

[00:03:54] Jarrod Bagatell, MD: Yes. Again, any type of movement that you do off the couch is going to be beneficial for all the health benefits of physical activity. And it really is preferential. So if folks find it more convenient to get on a treadmill at home, or if the weather's a bit less conducive to being out in the elements, it certainly is very appropriate, as long as it's done safely and you're being very careful to not slip off the treadmill -- which, with all humility, I have done on occasion.

[00:04:27] Host Amber Smith: Is there evidence that walking can be beneficial for mental health?

[00:04:32] Jarrod Bagatell, MD: Absolutely. Speaking personally, anecdotally, and I'm sure anyone who has enjoyed a nice walk out outdoors, will appreciate that sense of calm that it can give you. Certainly it can help relieve a lot of symptoms of chronic mental health, anxiety, depression. Physical activity raises endorphins, and endorphins are those positive good feel chemicals that our body really craves and all too often we're kind of missing.

And getting out with a friend is also really beneficial because coming out of the cloistering of a pandemic, it's just wonderful to be able to be in company with others, and this is a great opportunity to get out with friends and others and go for a walk. And that's a big part of how this "Walk with a Doc" program is, so welcoming for people to engage.

[00:05:28] Host Amber Smith: Well, particularly for someone just starting an exercise routine, what advice do you have about how to choose a shoe and sock?

[00:05:39] Jarrod Bagatell, MD: Yeah, you want to make sure that if you're starting fresh off, off the couch, you want to make sure that you go slow, initially. You don't certainly want to overdo anything. And it's all really about comfort. You want to make sure that you are comfortable in any physical activity that you're doing, and certainly being on your feet quite a bit, you're going to want to make sure you've got a good pair of socks and some good shoes.

The most important thing with respect to the socks is that they keep your feet cool and dry or, in the winter, warm and dry. But the key is dry. You want to make sure that your socks are moisture wicking. And the best product, actually, for that, oddly enough, is a wool product called merino wool. And a lot of hiking socks and walking socks are made with that material -- merino wool, with a little bit of spandex for some compression and some nylon fibers to keep things cool and dry as well. So you want them to be comfortably fitting, usually snug, water wicking, moisture wicking, so you don't slip and slide and contribute to blisters. And you want to make sure that it has ample enough padding for your comfort.

As far as shoe goes, you want to make sure that the shoe is firm, that it's a sturdy shoe, particularly it's got a good heel and a good arch support. And if folks are serious about taking it quite seriously, there are many good local shoe stores and sneaker stores to talk with folks who are more expert and experienced with recommending these tools.

[00:07:20] Host Amber Smith: This is Upstate's "The Informed Patient" podcast. I'm your host, Amber Smith. I'm talking with Dr. Jarrod Bagatell. He's director of employee and student health at Upstate, where he's an alumnus of the Norton College of Medicine.

Now, what about clothing. Is loose fitting better than spandex?

[00:07:40] Jarrod Bagatell, MD: Yeah, I know some people like the spandex look because, if anything, it helps us feel as if we look fit or we're aspiring to be fit because that's how a lot of the magazines and television commercials seem to show anybody doing physical activity is wrapped in spandex. Comfortable is key. Doesn't matter what you look like. It's all about comfort. And particularly when you're walking, you want it to be comfortably loose fitting. You want the air to be able to flow as you're walking, especially in the summertime. Something too hot or too restrictive or constrictive is going to end up being more uncomfortable, likely, and may also be a bit more heat retaining. So you want to keep it loose, loose and cool.

[00:08:31] Host Amber Smith: Is there any other gear that a person might want to consider?

[00:08:36] Jarrod Bagatell, MD: Well you want to be mindful about how you're physically feeling and if there are any concerns about any unusual aches or pains, certainly reach out to your personal physician to see that it is safe for you to be engaging in any activity that may stretch or go beyond your comfort level. Certainly we don't recommend people doing that.

But if people feel more comfortable using an a walking assist device, such as a cane or even walking poles, it's really a choice. Whatever makes you feel safe and comfortable, so that you can get out and enjoy a nice, comfortable, brisk walk is really all the gear you need.

[00:09:17] Host Amber Smith: What are some ways for more experienced walkers to increase their effort?

[00:09:22] Jarrod Bagatell, MD: So we see a lot of folks getting out there at the parks these days, walking quite briskly, pushing strollers. A lot of folks like to do a little bit of speed walking. It always kind of turns my eye and catches my attention when you see somebody doing a really brisk speed walk. It's fun to see, and it's not so easy to do.

Folks can add a little bit of weight to their walk. So a lot of our, particularly a lot of our students on campus carry backpacks. Sometimes they're loaded up a bit heavier than I'd recommend. But adding a little bit of weight, in whatever way that looks like. It could be as simply as carrying a can of soup, one in each hand, so a pound each, and just adding a little bit as you go.

But a comfortable, well fit backpack is a comfortable way to add a little bit of weight. And at the end of your walk when you take that backpack off, ah, it's going to feel like you're floating on air. And I've often shared with patients who are eager to lose weight, I give them that example. I say, "Hey, go for a walk with a 5-pound bag, and after 20 minutes, take it off and then go tell me what you feel like." And they feel great, invariably. I remind them that that's what a 5-pound weight loss could feel like.

So adding a little bit of weight, walking a little faster, pushing a stroller or pulling a cart, those are ways to add a little bit of resistance and a little bit of extra effort to your walk.

[00:10:56] Host Amber Smith: Well, I'd like to have you tell us about the "Walk with a Doc" event. I understand there're several chapters of this around the world, but this is the only one in Central New York. So how does it work?

[00:11:07] Jarrod Bagatell, MD: So "Walk With A Doc" is a program that was established in 2005 by a cardiologist in Columbus, Ohio. And it was this cardiologist's ideal to get out of the office and to actually lead by example and be out there with their patients, supporting them to get more physical activity to get out and actually, literally walk the talk. And it was also an opportunity for them to engage a little bit of health information sharing. So they made it as part of the program where folks convene at whatever time and place is set up. The doc who's leading the event will give a very brief talk about a health topic that would be timely or relevant. And then folks enjoy a nice walk together at whatever pace, at whatever level and comfort.

Everybody of all abilities is welcome to join. The space is quite comfortable. We actually inaugurated our walk at the Onondaga Lake Park here in Syracuse, which was, even though it rained a little bit, it's a lovely park. And it's great to get together and enjoy the outdoors. We are, as you may have mentioned, we are the first "Walk with a Doc" program in Central New York. So it's exciting to bring it after almost 20 years of it being out there. And it's become international as well. So it's exciting to be leading this program at least initially, and to have my other colleagues get involved.

[00:12:40] Host Amber Smith: So these are going to be monthly walks. There'll be one time per month. Do people sign up ahead of time? And is there a fee to participate?

[00:12:51] Jarrod Bagatell, MD: There's absolutely no fee whatsoever, and folks can sign up ahead of time and are encouraged to do so because we plan for healthy snacks, and we want to get a sense of how large the crowd might be. So there is absolutely no fee. Signing up ahead of time is encouraged but not necessary. Folks can sign up and show up at the day of the event. If you're not quite sure what your plans may be that morning, you can spontaneously show up. Yeah, it, it's really fun. The whole event is about an hour. As you mentioned, we'll be doing it monthly. While the weather is comfortably nice outdoors, we'll be at Onondaga Lake Park. And when we decide that the weather starts to get a little more challenging and unpredictable, we will move it indoors, likely to Destiny USA.

[00:13:41] Host Amber Smith: So it'll continue year round?

[00:13:44] Jarrod Bagatell, MD: We will have it going year round, and we'll get it going.

[00:13:48] Host Amber Smith: Well, let's let listeners know, walkwithadoc -- d o c dot o r g -- .org is the website where they can go to find more information. They can find the chapter for Upstate, or Syracuse, and sign up there.

[00:14:04] Jarrod Bagatell, MD: Absolutely. And as overwhelming and daunting as 150 minutes per week may sound for physical activity, I would challenge your listeners to just jot down how long they watch a television series. You could probably bang that out in a day, let alone a week. And it doesn't have to be 30 minutes, five days a week. It can be broken down by a 10-minute walk in the morning with your dog or your neighbor. It could be a 10-minute walk during your lunch break. And it could be a 10-minute walk around dusk. So it adds up. Every little bit adds up.

I encourage people to stay physically fit and keep moving. A body in motion stays in motion. And I'm excited that we've got the Walk with a Doc program here in Central New York.

[00:14:47] Host Amber Smith: Well, I appreciate you making time for this interview, Dr. Bagatell.

[00:14:50] Jarrod Bagatell, MD: My pleasure, Amber.

[00:14:52] Host Amber Smith: My guest has been Dr. Jarrod Bagatell. He's a doctor of family medicine who directs the employee and student health department at Upstate, and he's the host of the first Upstate "Walk with a Doc" event. "The Informed Patient" is a podcast covering health, science and medicine, brought to you by Upstate Medical University in Syracuse, New York, and produced by Jim Howe. Find our archive of previous episodes at upstate.edu/informed. If you enjoyed this episode, please tell a friend to listen, too. And you can rate and review "The Informed Patient" podcast on Spotify, Apple Podcasts, YouTube, or wherever you tune in. This is your host, Amber Smith, thanking you for listening.