A new study has found that walking a long distance is better than multiple short walks

A new study published in the journal Annals of Internal Medicine found that UK adults who got most of their daily steps from walking for 15 minutes or more had… Reduced risk of death and cardiovascular disease compared to those who accumulated their steps through multiple short walks throughout the day. This conclusion comes from data collected between 2013 and 2015, which included 33,560 participants with an average age of 62 years who did not have cardiovascular disease or cancer at baseline and took 8,000 or fewer steps per day.

Walking has also found itself in the spotlight with multiple trends emerging over the past few years, from “sexy girl walking” to… Under desk grinders To the Japanese walking direction. The latter depends on a 2007 study from JapanWhich found that high-intensity walking can help middle-aged and older adults maintain muscle strength and prevent high blood pressure.

With these trends and studies in mind, we reached out to personal trainers and asked the question: Is walking actually exercise? That’s what they had to say.

Is walking a sport?

Yes, walking is exercise, and experts in various physical and mental health disciplines agree on this. Sergius Butsov“Walking just 30 minutes each day can reduce your risk of severe cardiovascular disease and dementia,” says a certified personal trainer with a doctorate in sports science. April Crow“Walking in natural settings also enhances cognitive function and creativity, thus providing a unique type of therapy,” he adds, who is a licensed clinical social worker at Paramount Wellness Retreat.

Does walking do more than build your core strength? As it turns out, yes. the Mayo Clinic Additional health benefits of walking have been identified. According to the medical center, walking can improve muscle endurance, boost energy, lower blood pressure, strengthen bones, and support the immune system. You can see the benefits whether outdoors or indoor On a treadmill.

Walking alone can change your body shape, too. In 2017, Journal of physical activity and health performed a meta-analysis of 22 clinical trials related to walking and health. The results revealed that brisk walking reduced waist circumference, fat mass and body fat percentage to a “clinically significant” degree in men and women under 50 years of age who were obese. It can also lead to overall weight loss. So your “sexy girl walk” can cause noticeable changes in your body if you stick to it.

Is walking enough exercise alone?

Walking can certainly be combined with other activities as part of the circuit. You can also walk as a warm-up for running or cycling. Walking alone can deliver results and may have fewer negative effects on your body than other high-impact sports.

Gregor BarelaCPT also says about walking for walking’s sake: “It’s much better than jogging because jogging can put unnecessary stress on your ankles, especially if you’re heavy built. On the other hand, brisk walking is one of the best exercises because it strengthens your calf and calf muscles without the same stress on your joints.”

Even walking at a slow pace is better than staying stationary at home, but walking at a faster pace will also accelerate the health benefits. 2019 study in arteriosclerosis It found that “walking speed was inversely associated with the risk of death and the development of cardiovascular disease” in male doctors with an average age of 67.8 years. In other words, the faster you walk, the lower your risk of death and cardiovascular disease.

As for how long you should walk, the U.S. Department of Health and Human Services recommends At least 150 minutes Practice moderate-intensity physical activity every week, or 30 minutes a day for five days, to achieve significant health benefits. This can include walking at 2.5 mph to 4 mph. Walking at a slow or comfortable pace (2 mph or less) is a low-intensity activity that is likely to produce some health benefits compared to sedentary behavior but not the same benefits as brisk walking.

Health benefits of walking

There are many health benefits of walking. Not only can activity Low cortisol levelsLike all forms of exercise, it gives you some fresh air, but you may see various tangible improvements in the following health indicators:

• Better sleep. Low-impact physical activity can lead to more disrupted sleep. One small 2020 study published in Sleep health She found that increasing daily steps led to better sleep, especially among women.
• Reduced risk of type 2 diabetes. According to American Diabetes AssociationWalking for at least 30 minutes a day can help you avoid type 2 diabetes. Increasing your daily step count may help control your glucose levels.
• Low blood pressure. 2022 study from American family physician reported that a regular walking schedule of moderate intensity can lower systolic blood pressure, diastolic blood pressure, and heart rate.
• Improve balance. Staying steady on your feet is increasingly important to your health as you age. Harvard Health Publishing It states that walking helps build lower body strength, which in turn improves balance.
• Reduced risk of cancer. Walking may reduce the risk of some types of cancer. 2013 study from Cancer epidemiology, biomarkers and prevention found that postmenopausal women who walked at least seven hours per week had a 14% lower risk of breast cancer than women who walked three hours or less per week.

Tips to take your walking to the next level

If you’ve plateaued in your walking routine, you can Add some intensity To walk without having to run or change activities. Making your walking more rigorous may increase the number of calories burned by giving your body a new challenge. Ways to up the ante as you go about your day include:

• Increase your walking time. If you currently walk 30 minutes a day, add more time in 10-or 15 minute intervals. Botsoff recommends walking at least 45 minutes a day if your goal is to lose weight.
• Increase your speed. You can also add more intensity by increasing the speed. free Fitness workout apps With GPS enabled, including Nike Run Club, it can help you track distance and time to calculate your pace.
• Wear wrist or ankle weights. Connecting weights e.g Bala bracelets It can kick your walking up a notch. These types of weights can be worn on your ankles or wrists to provide resistance.
• Switch up your pace. Each of the CPTs we spoke to recommended walking intervals to make walking more difficult. Try walking for five minutes at a regular pace, then five minutes of brisk walking, and so on.
• Add a ramp to your path. Do you walk on a flat surface for most of your route? Find a hill to increase the difficulty of your ride. You may also want to add Retro walk (Walks backwards) Up a cliff.

How to stay motivated while walking

It’s easy to get excited about a new exercise routine at first, and it’s also normal to feel bored or frustrated when you stop seeing big results. You may find music and podcasts helpful because they make time seem to pass more quickly. Just make sure these sounds are background noise so you stay aware of your environment and those around you.

Crowe also recommends setting clear, achievable goals. She says it can help remind yourself how far you’ve come, explaining that “recording all your walking accomplishments, whether through mobile apps or personal journals, will serve as a reminder,” which can push you harder next time.

If walking alone makes it more difficult to stay on track, try walking with a partner or see if there is a walking club in your area. A walking buddy can increase your sense of responsibility and make the experience more enjoyable, Parrilla says. You can also experience new sights to stimulate you while walking. Getting some sun will increase your activity Take vitamin Dwhich may improve your mood.

Safety tips while walking

Before you hit the sidewalk on your daily walk or sexy girls walk, make sure you are well equipped for the task. While a walk around the neighborhood or by the lake may seem harmless, you still want to prepare yourself for a safe return.

1. Bring water. At moderate temperatures, REI recommend Drink half a liter (about 17 ounces) of water every hour. If it’s hot outside, you should increase your water intake. Being dehydrated while walking may make you feel dizzy or sick, so make sure you bring your own water bottle.
2. Wear appropriate shoes. You don’t want to be taken out of work midway through your career because of a sprained ankle or serious blisters. Get your clothes at a sports store for quality Walking shoes That fits the shape of your feet and arches.
3. Let someone know your location. When you walk in nature or at night, make sure someone can find you. Sharing your location on Google Maps is one easy way to achieve this.
4. Wear reflective gear at night. If you are walking early in the morning or after dusk, wear a reflective vest or vest. You can also get reflective tape and add it to your shoes and the back of your pants.
5. Use sidewalks. The US Department of Transportation states that you should always walk on the sidewalk. If there is no sidewalk, walk facing traffic.
6. Plan your route. To avoid getting lost or wandering into areas that may be unlit or unsafe, plan your route in advance. This will help you stay aware of your surroundings while allowing you to give someone your exact location before heading out.
7. Carry your phone. If you’re walking alone — especially at night — be sure to carry your phone in case of an emergency. However, don’t let your phone distract you to the point where you’re no longer alert and aware of your surroundings.