Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.
I walked along my bus route, assuming that sooner or later, my arrival at another bus stop would coincide with the arrival of my bus. But it didn’t. So I walked some more, eventually making it to work, a mere 20 minutes later than I normally would have, calmer than I might have anticipated, and feeling like I’d accomplished something vaguely mammoth before 10am. I also felt liberated. Who wants to be enslaved to their public transport systems, beholden to the schedules, the whims and capriciousness. Suddenly, I had another option.
As you get started toward the recommended 30 minutes of moderately intense aerobic exercise five days per week, aim to exercise at a level that just lets you keep up a conversation during the activity. If you can get out three or four sentences in a row without gasping for air, it’s a sign that you’re maintaining an intensity that is truly aerobic, meaning aerobic metabolism is supplying the vast majority of your body’s energy, Jonesco says.
Español: empezar a caminar para ejercitarse, Português: Começar a Caminhar para Se Exercitar, Italiano: Iniziare a Camminare come Allenamento, Русский: заняться тренировочной ходьбой, Deutsch: Eine Laufroutine aufbauen, Français: commencer à pratiquer la marche sportive, Bahasa Indonesia: Memulai Olahraga Jalan Kaki, Nederlands: Meer bewegen door te gaan wandelen, العربية: البدء بالمشي كتمرين رياضي
One program created by Dr. Hiroshi Nose and colleagues at the Shinshu University Graduate School of Medicine in Matsumoto, Japan consists of repeated intervals of three minutes of fast walking, aiming for an exertion level of about six or seven on a scale of one to 10, followed by three minutes of slow strolling. As reported by The New York Times:13
Scientists have recently become interested in the effects of aerobic exercise on cognitive function. It has been shown in rats that use of a running wheel every day stimulates new brain cells to grow in as few as 12 days. Brain cells in humans can't be studied directly, but what has been shown is that rates of dementia and Alzheimer's disease are lower in older individuals who exercise three or more times per week compared with older adults who exercise fewer than three times per week. In some cases, the risk is 62% lower. Evidence is also accumulating that active individuals perform better on cognitive function tests such as tests of memory and spatial relations than sedentary individuals.
There you have it. Aerobic exercise is awesome stuff! It strengthens your heart, adds strength to your muscles and makes them more efficient fuel-burners, increases your endurance and your energy, improves your mood, makes you fit and healthy, and much, much more. It could take as little as 30 minutes out of your day for a tremendous payoff so I suggest giving it a shot. Follow my advice for getting started by doing only what is realistic and build up slowly. You have only health and fitness to gain, and you're worth it! Good luck!
“The 10,000 steps goal is thought to be a realistic minimum, and it’s good, but for complete risk reduction, people should aim for more,” says William Tigbe, M.D., Ph.D., a physician and public health researcher at University of Warwick and lead author of the study showing that 15,000 steps per day can lead to greater benefits. “In our study, those who took 5,000 extra steps had no metabolic syndrome risk factors at all.”
High intensity interval training, which involves alternating periods of intense effort with recovery periods, can help you blast away calories. In 2014, researchers for the journal Applied Physiology, Nutrition, & Metabolism found that a 20-minute high intensity interval training workout boosted metabolism just as much as 50 minutes of cycling at a steady pace during the 24 hours following the exercise. In the study, participants in the interval training group cycled at a sprint pace for 60 seconds and then recovered for 60 seconds following each sprint. Add high intensity interval training to your routine to increase your metabolism in less time!
Walking is an excellent, inexpensive exercise choice that can help you both lose weight and improve your cardiovascular health. If you’re looking to trim down, you may be wondering how many calories you can burn doing this activity. There’s no one-size-fits-all answer, as your burn has to do with a number of different factors, including your weight, pace, terrain, and more.
Start with the basics: your shoes. Trainers are best, with very flexible soles; too rigid and you won’t be able to feel your entire foot. They should have a boxy front rather than one that tapers, so you can feel every toe. Most trainers are a little bit wrong, and Hall is now developing her own. But, she says, by the time you know what you’re doing, you can wear almost anything.
All of this is moot until you’ve started using an active foot; before that, hip flexors just dominate, accruing all the power and then not knowing what to do with it. It all sounds pretty straightforward but also, impossible: how can it be that simple, that one minute you start thinking of your back foot as Velcro, and the next, you have activated the right muscles, in the right way, in the right sequence?
Bought this as a newcomer to walking for fitness. I have read it cover to cover (except for the bits on walking and pregnancy!) I followed the sections on what to wear, preparation and training for walks, and really appreciated the sections on stretching exercises which complement what I learn in Pilates classes. I can certainly feel the health benefits of the walking I have done over these last 6 months and would recommend this book as a good resource for anyone embarking on this form of exercise.
A lot of people, thinking themselves on a “power walk”, brace themselves, particularly their abs. But you don’t really want to be braced, you want to be taut. Bracing your abs and glutes makes you feel as if you’re making an effort, but it silos your muscle groups. Tautness, on the other hand, lengthens and connects them, activating the connective tissue (the fascia) that holds the show together.