A new study found that walking 14 other steps per minute can support healthy aging

If you are under the impression that walking has no benefits and there is no interest Calculate as an exercise, New study Your opinion may change. The study was published on Wednesday, focusing on 102 adult adults 12 weeks ago, as they randomly divided it into two groups: unusual walking for speed and high -density walking. What the authors discovered is that those who managed to increase their walking rhythm by 14 steps per minute have an increase of a 10 % increase in the chances of improvement during the 6 -minute walking test.

According to the study of the author Daniel Robin, who was previously interviewed CNNThe 6 -minute walking test is this progress, function or endurance.

To find out who can benefit from walking and the benefits that you may see, we contacted personal trainers to learn about the health benefits of walking and how we can take Get our steps To the next level.

Is walking exercise?

Yes, walking is a practice, and experts agree through physical and mental specialties. SERGII PUTSOV“Walking for only 30 minutes every day can reduce the risk of severe cardiovascular disease and dementia,” says a certified personal coach with a doctorate degree in sports science. April Crowe“Walking in natural environments enhances cognitive function and creativity, thus providing a unique type of treatment,” adds a licensed clinical social worker at Paramount Wellness Retreat.

Does he walk more than building the power of your heart? As it turned out, yes. the May clinic I have identified additional health benefits for walking. According to the medical center, walking can improve the ability to tolerate muscles, increase energy, low blood pressure, strengthen bones and support the immune system. You can see the benefits in the open air and On the walking device.

Walking alone can change your body shape. In 2017, and Physical Activity and Health Magazine Is a twin -tied clinical analysis related to walking and health. The results revealed that brisk walking reduces the waist circumference, the lipid and fat mass in the body to the point of “clinical importance” in men and women under the age of 50 who live with obesity. It can also lead to weight loss in general. So, the “hot walk” you take may cause noticeable changes to your body if you stick to it.

Do you exercise enough on its own?

You can definitely combine walking with other activities as part of the circle. You can also walk as a jogging or cycling. On its own, walking can provide results and may have less negative effects on your body more than other high -influential sports.

Gregor BarillaAnd CPT says, about walking for walking for walking: “It is much better than running because running can put an unjustified pressure on your ankles, especially if you are very built. On the other hand, fast walking is one of the best exercises because your leg muscles and wheel increases without the same pressure on the joints.

Even walking at a slow pace is better than being fixed at home, but a faster pace will also accelerate the health benefits. Study 2019 in arteriosclerosis I found that “the pace of walking was inversely linked to the risk of death and the development of cardiovascular disease” in male doctors at an average age of 67.8. In other words, whenever you walk, the risk of death and cardiovascular disease decreases.

Regarding the time you must walk, the US Department of Health and Humanitarian Services recommends At least 150 minutes From mild physical activity every week, or 30 minutes a day for five days, to obtain great health benefits. This walk can quickly include at 2.5 mph to 4 miles per hour. Walking at a slow pace or leisurely (2 miles per hour or less) is a light tension activity, which is likely to result in some health benefits compared to stable behavior, but not many benefits like walking.

Health benefits for walking

There are many health benefits for walking. Not only can activity Low levels of cortisolLike all forms of exercise, and give you some fresh air, but you may see various concrete improvements in the following health indicators:

• Better sleep. Low physical activity can lead to a more convenient sleep. One small study 2020 published in Sleep health I found that the increasing daily steps led to better quality of 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 circumvent type 2 diabetes. Increase the number of daily steps may keep your glucose levels in the examination.
• Low blood pressure. Study 2022 from American family doctor I mentioned that the regular walking table with a moderate density can reduce systolic blood pressure, diastolic blood pressure and heart rate.
• Improving balance. Standing on your feet is increasingly important to your health as you get older. Harvard Health Publishing It states that walking builds the lower body strength, which improves balance.
• Low risk of cancer. Walking may reduce the risk of some cancer. 2013 study from Cancer -epidemics, vital indicators and prevention I found that after the menopause, at least seven hours per week suffer from a 14 % less risk of breast cancer than women who were three hours or less every week.

Ways to take walk to the next level

If you reach a plateau with your walking routine, you can Add some intensity To walk without having to run or switch activities. Make walking more strictly may increase the number of burned calories by giving your body a new challenge. Methods of raising the bet in your daily career include:

• Increase walking time. If you are currently walking 30 minutes a day, add more time in 10 or 15 minutes periods. Putsov recommends that you walk at least 45 minutes a day if your goal is to lose weight.
• Increase your speed. You can also add more intensity by picking up the speed. free Fitness experimentation applications With an empowerment of GPS, including Nike Run Club, it can help you track the distance and time to your Terkel account.
• Wear the wrist or ankle weights. Connect weights like Balla bracelets You can raise walking in the fissure. These types of weights can be worn on your ankles or wrists to provide resistance.
• Trebing. Both CPTS talked to the recommended walking periods to make walking more difficult. Try walking for five minutes at a regular pace, then five minutes of walking, and so on.
• Add a slope to your way. Do you walk on a flat surface for most of your way? Find a hill to increase the difficulty of trips. You may also want to add Reactionary (Walk back) until the slope.

How to stay excited while walking

It is easy to be enthusiastic about a new exercise in the beginning, and it is natural that you feel bored or frustrated when you stop seeing the main results. You may find music and podcasts useful because it allows time to pass more quickly. Just make sure that these sounds are noise in the background so that you are still aware of your environment and those around you.

Crowe also recommends setting clear goals that can be achieved. She says she can help remind yourself of the distance you spent, and explained, “Recording all the achievements that were made while walking, whether through mobile applications or personal magazines, will be a reminder,” which can push you more strongly the next time.

If going alone makes staying on the right track, try walking with a partner or seeing if there is a walking club in your area. Parilla says that a walking friend can increase your sense of accountability and make the experience more enjoyable. You can also try a new scene to stay excited while walking. Get some sun will increase your own Vitamin DWhich may improve your mood.

Walking safety tips

Before you get to the sidewalk in your daily career or the hot girl, make sure you are well equipped for this task. Although the picnic in the neighborhood or 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 the atmosphere is hot outside, you should increase the intake of water. It may make you dehydration on a picnic may make you feel dizzy or sick, so be sure to bring you water bottle.
2. Wear the right shoes. You don’t want to get out of the commission in the middle of the road during your career due to the ankle or dangerous pimples. Get a preparation in a sports store for quality Walking shoes That fits the shape of your foot and arcs.
3. Let someone know your site. When you walk in nature or at night, make sure someone can find you. Google maps sharing your site is an easy way to accomplish this.
4. Wear reflective equipment at night. If you walk early in the morning or after dusk, wear a jacket or a reflective jacket. You can also get a reflector tape and add it to your shoes and your pants appear.
5. Use the sidewalks. The US Department of Transport states that you should always walk on the sidewalk. If there is no berth, walking in the face of traffic.
6. Plan your way. To avoid loss or wandering in areas that may be unsafe or unsafe, early plan for you. This will help you remain aware of your surroundings while allowing you to give someone your exact location before going out.
7. Carry your phone. If you walk alone – especially at night – be sure to carry your phone in an emergency. However, do not let your phone distract your attention to the point where you do not alert and realize your surroundings.