Walking is the best exercise for its numerous benefits and low risks. It’s easy (no equipment required). It’s contraindicated in very limited conditions and comorbidities.
You might be asking yourself: Can it provide benefits for all if it is an activity that can keep someone in their nineties fit?
Walking can provide many of the same benefits as running for people of all fitness levels, including those who are just starting out or those who have been doing it for years.
What is the best way to exercise?
Walking is a great place to begin when it comes to exercising. Walking is suitable for everyone. It doesn’t matter where you are, it can be done anywhere. Carrie Boyle is a walking coach.
Walking is more than just a few steps to do laundry or grab a snack from the fridge. These types of steps, along with the steps you take on a designated walking route (like a 30-minute stroll through your neighborhood or a hike in the afternoon), are important for your overall health. “All steps count towards our physical activity and can provide health benefits,” states Amanda Paluch. Paluch is an assistant professor at University of Massachusetts in Amherst and studies physical activity epidemiology. Although speed and incline can make steps more intense, there are other factors that can affect their intensity.
Walking is included in the category of Aerobic exercise of moderate intensity Walking at a pace that increases your breathing (though you should still have the ability to converse comfortably)
The Centers for Disease Control and Prevention recommends that adults do at least 150 minutes per week of this type activity to improve cardiovascular health and reduce the risk of developing other chronic diseases. They also note that exercise has more health benefits.
This means that five 30-minute walks per day can be sufficient to meet the cardiovascular exercise recommendation. However, you should walk at a pace that is challenging enough to maintain a moderate intensity.
However, Dr. Paluch says that there are no recommendations on how many steps you should take each day. His research is focused on the health benefits of walking daily. While recommends that you aim to walk 10,000 steps per day there is little scientific evidence. Some research suggests that 7,500 steps per daily may be more beneficial for your health.
It’s important that you consult your doctor before starting any exercise program, especially if there are chronic conditions like asthma or heart disease. However, most people can walk safely, according to James N. Robinson MD, a New York City sports medicine physician at The Hospital for Special Surgery.
Walking can also aggravate other problems such as spine osteoarthritis or knee injuries. Talking to your doctor before you begin a walking program is a smart idea if you have an injury, or any other chronic condition that could be worsened by walking. Dr. Robinson suggests that you might consider a less-impact sport like swimming or stationary biking.
Walking has many health benefits
A longer life span is one benefit. Walking at a pace that is slightly out of breath, or makes you sweaty can help you lower your risk of getting sick. Heart disease: High risk Research shows that regular walking at a slower pace is more effective in preventing death from all causes.
The same amount of brisk walking can lower your risk of getting a heart attack. High cholesterol Diabetes, high blood pressure and diabetes are as common as running.
Science has shown that walking can lead to improved cognitive function.
People with chronic pain have also reported that walking can improve their symptoms. Osteoarthritis of the knee .
It can be a way to lessen chronic pain for some. Back pain According to data from a small study, it is.
A small study It was found that taking more steps throughout the day can improve sleep quality, and this is true for both men and women.
It is worth noting, however, that anyone can be a shopper. Sleep can be improved by regular physical activity (as opposed to none). Walking can help to prevent bone loss due to age.
It’s worth noting, too, that the CDC’s Physical Activity Guidelines for Adults define brisk running as one of the moderate exercises linked to optimal long-term health and a lower risk of weight gain.
Walking has many mental health benefits, which should not be surprising considering that Exercise is a great way to reduce stress. ). Walking can be a great stress relief, according to experts. Juliet Kaska ACE- and NASM certified personal trainer in Los Angeles and founder of Juliet Kaska’s Zen Fitness. One study showed that participants who took at least one walk in the woods each week had positive results in managing stress and improving their mental well-being.
Research shows that even outside walks can increase creativity.
Are Walking and Weight Loss Good Options?
Walking is an excellent addition to a healthy weight loss diet, according to Monique Ry, RDN,, a private practitioner in Evanston, Illinois, who is also a certified specialist for sports dietetics.
Walking, like all other forms of exercise, burns calories and can help you lose weight . Ryan says that although it’s more complex than calories in and calories out, the general rule of thumb is to burn more calories per day through movement and basic body functions than you consume.
How much weight you are and how fast you walk will affect how many calories you can burn. For example, a 140-pound person walking slowly for 30 minutes will burn 127 calories.
Online calorie calculators, such as the one provided by the Calorie Control Council, or wearable technology can help you track and find your numbers. A registered dietitian can help you create a healthy-eating and walking plan to help achieve your weight loss goals.
This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of Youth Sports Training, one-on-one training, small group classes and specialized courses for a wide variety of athletics, sports training and body goals!