Health & Fit: How to Get the Biggest Benefits of Walking - PressFrom - US
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Health & FitHow to Get the Biggest Benefits of Walking

23:31  11 january  2019
23:31  11 january  2019 Source:   consumerreports.org

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Getting exercise through walking is as easy as lacing up your sneakers and hitting the pavement. Doing so will boost your health in several important ways. “ Walking is the most studied form of

The Benefits of Walking Daily. Walking is something most people can do, regardless of their Incidental walking is the walking you do each and every day, just to get from Point A to Point B. It One of the biggest suggestions is walking up hill, which can engage many muscles in your body and

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Getting exercise through walking is as easy as lacing up your sneakers and hitting the pavement. Doing so will boost your health in several important ways.

“Walking is the most studied form of exercise, and multiple studies have proven that it’s the best thing we can do to improve our overall health, and increase our longevity and functional years,” says Robert Sallis, M.D., a family physician and sports medicine doctor with Kaiser Permanente.

Last year, the 2018 Physical Activity Guidelines Advisory Committee presented its scientific report to the Department of Health and Human Services, noting that walking is the most popular aerobic activity and has one of the lowest injury rates of any form of exercise.

Here's How Many Miles You'd Need to Walk to Lose Weight, and Warning: It Seems Like a Lot

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You can’t get the benefits of walking for exercise if you aren’t actually going for a walk regularly. One of the biggest dangers for walkers is moving vehicles. The following tips can help you stay safe and avoid accidents.

Try to get in a daily walk to experience these benefits . To experience these benefits , aim for 30 minutes of brisk walking or other moderate intensity exercise three days a week. The study looked at the association of walking at a faster pace with factors like overall causes of death, cardiovascular

Here, we explain what walking can do for you—and how to maximize its many benefits.

The Benefits of Walking

1. Lower body mass index (BMI). A study from the University of Warwick published in 2017 in the International Journal of Obesity confirms that those who walk more and sit less have lower BMIs, which is one indicator of obesity. In the study, those who took 15,000 or more steps per day tended to have BMIs in the normal, healthy range.

2. Lower blood pressure and cholesterol. The National Walkers’ Health study found that regular walking was linked to a 7 percent reduced risk of high blood pressure and high cholesterol.

3. Lower fasting blood sugar (glucose). Higher blood glucose levels are a risk factor for diabetes, and the National Walkers’ Health Study also found that walkers had a 12 percent lower risk of type 2 diabetes.

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How to Incorporate More Walking Into Your Lifestyle. Being more physically active has a host of benefits , including improved fitness and mood, a reduced risk of If you want to lose weight, you’ll get the best results by combining your increase in physical activity with healthy changes to your diet.

Experts agree that any amount of walking is good for you, but to get the maximum benefits of walking , you need to log some mileage and increase your intensity. The minimum prescription for good health is 30 minutes of moderate intensity walking , five days per week.

4. Better memory and cognitive function. A clinical trial of older adults in Japan published in the Journal of the American Geriatrics Society in 2015 found that after 12 weeks, men and women in a prescribed daily walking exercise group had significantly greater improvements in memory and executive function (the ability to pay focused attention, to switch among various tasks, and to hold multiple items in working memory) compared with those in a control group who were told just to carry on with their usual daily routine.

And a study of 299 adults, published in the journal Neurology in 2010, found that walking was associated with a greater volume of gray matter in the brain, a measure of brain health.

5. Lower stress and improved mood. Like other types of aerobic exercise, walking—especially out in nature—stimulates the production of neurotransmitters in the brain (such as endorphins) that help improve your mental state.

Can Walking in Place Help You Lose Weight? A Weight-Loss Doctor Explains

Can Walking in Place Help You Lose Weight? A Weight-Loss Doctor Explains If you can't get away from the desk, or it's too cold to go outside, is doing some in-place walking or marching going to help you burn calories, too? Well, to some extent. "I like regular walking more, because you incorporate more body parts," Dr. Morton said. That means it's a better method for losing weight; more movement equals more calories burned. It's also preferable "because you get more of a true gait, which includes pendulum swings from your arms. Walking in place is a little artificial, and can be repetitive on the joints.

Benefits your mental health. Walking helps you get fitter and means your body gets better at using oxygen, so you find it easier to be more active and tire less quickly. Getting active releases feel-good hormones known as endorphins into the bloodstream, and getting that natural high reduces stress

20 Benefits Of Walking . 1. Improves Heart Health. Image: Shutterstock. Now that we have made your job easier by telling you about all the health benefits of walking , what you need to go on a walk , and how to stay motivated, wear your walking shoes and go for a walk that will do you more good

6.  Longer life. In a review of studies published in 2014 in the International Journal of Behavioral Nutrition and Physical Activity, researchers found that walking for roughly three hours a week was associated with an 11 percent reduced risk of premature death compared with those who did little or no activity.

And it's never too late to reap the benefits of walking: A small 2013 study in the journal Maturitas found that seniors with an average age of 80 who walked just four times a week were much less likely to die over the study's 10-year follow-up period compared with those who walked less.

Walking for Health

Experts agree that any amount of walking is good for you, but to get the maximum benefits of walking, you need to log some mileage and increase your intensity.

The minimum prescription for good health is 30 minutes of moderate intensity walking, five days per week. “More is better, but you can get a significant portion of the health benefits of walking even with just that moderate amount,” Sallis says.

Here are five research-backed ways to sneak more steps into every day—as well as get the most out of every step you take.

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The pain relief benefits of walking may not be able to cure chronic pain, but it can help you deal with it better. Taking a walk alone can be great for clearing your head or blowing off some steam but it also provides a great opportunity to bond with friends and family—far away from electronics and other

1. Walk as much as you can. The University of Warwick study compared people with at least one sign of metabolic syndrome—a group of risk factors (high blood pressure, fat around the waist, high blood sugar, and high triglycerides and cholesterol) for heart disease—to those with no risk factors. They found that those who got the least activity had the most risk factors, and those who walked the most—accumulating at least 15,000 steps per day—had healthy BMIs, smaller waists, lower cholesterol and blood pressure, and better blood sugar control.

Many people aim for a daily goal of 10,000 steps (or about 5 miles)—and an industry of fitness tracking devices has emerged to support them—but that magic number didn’t originate from scientific research, says John Schuna Jr., Ph.D., assistant professor of kinesiology at Oregon State College of Public Health. “It was first used in a Japanese marketing effort associated with one of the first commercial pedometers.” The device was called “manpo-kei,” which literally means "10,000 steps meter" in Japanese.

“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.”

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5 surprising benefits of walking . The next time you have a check-up, don't be surprised if your doctor hands you a prescription to walk . Yes, this simple activity that you've been doing since you were about a year old is now being touted as "the closest thing we have to a wonder drug," in the words of Dr

I'm always looking to get the most benefit I can out of the time that I already walk , so here’s what I recommend for maximizing your walking . Most tips I see for getting the benefits of walking focus on how to add more steps to your daily routine. While that’s a great idea, sometimes I don’t have time

2. Pick up the pace. Another way to get more out of even a shorter walk is to do it faster. A study published in 2017 in the journal Medicine & Science in Sports & Exercise looked at not just the total number of steps people took per day but also how quickly they took them.

“Those who had a faster stepping rate had similar health outcomes—lower BMI and lower waist circumference—as those who took the most steps per day,” says Schuna, one of the study authors. He recommends trying for a minimum of 100 steps per minute (roughly 2.5 to 3 miles per hour) or as brisk a pace as you can (135 steps per minute will get you up to about a 4 mph pace).

3. Break it up. “We cannot accumulate 15,000 steps in leisure time only,” reasons Tigbe. “But if you take walking breaks throughout the day, it is doable.” Aim for brisk walking bouts of 10 minutes or more at a time. You’ll get in more steps and decrease the amount of time you spend being sedentary—which is a big risk factor for heart disease.

4. Try intervals. Instead of doing an entire 30-minute walk at the same moderate pace, try high-intensity interval training (HIIT). Alternate between 30-second to 1-minute bursts of faster walking, followed by a minute or two of slower-paced recovery.

In one study researchers compared people who did no exercise with those who walked at a steady, moderate pace and those who mixed high and moderate intensity. The researchers found that the group that cranked up the intensity had the greatest reductions in waist circumference and abdominal fat.

5. Take it uphill. “Think of it as getting two for one,” says Sallis. “When you increase your intensity, such as walking up a steep hill, you get the equivalent benefit in half the time.”

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There are a few get paid for walking apps available to get you cash just for doing something you do The 3 Best Get Money for Walking Apps. I should preface that you won’t get rich alone with these Knowing that you are getting a monetary benefit for getting off the couch may give you that extra

50 Amazing Benefits of Walking Daily. Here is some good news for people who don’t like to work out. You’re doing it every time you walk . Nobody thinks of this aerobic activity as an exercise because more than 7 billion people do it daily and it’s not hard. This following article first appeared on Jen Reviews.

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