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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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The Benefits of Walking . 1. Lower body mass index (BMI). 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 .

How to Get the Biggest Benefits of Walking . “By alternating higher intensity intervals of running with lower-intensity walking intervals you’ll reap the benefits without putting excessive stress on your body.”

How to Get the Biggest Benefits of Walking © Provided by Consumers Union of United States, Inc.

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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.

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Healthy Habits. → Benefits of Walking : How 10,000 Daily Steps Leads to Lifetime Health. One of the biggest tools for success also happens to be one of the simplest ones. Walking each and every day. You do not need to run marathons or triathlons to get a significant health improvement.

Benefits of Walking - Some Basics. Hey, for starters you can leave that couch behind, get great exercise, improve your health and fitness and start It also gets you outside to get your daily dose of vitamin D. Your spirit is lifted. No need to worry about meeting any grumpy walkers on your walks .

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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Did you know the multiple health benefits of walking ? Planning to get into the fitness route for the first time in life? Fast-paced or high-intensity exercises will tire you quickly. Keep them neither too big nor too small. Choose the right gear. Choose clothes and shoes that are comfortable for walking .

How to Get the Biggest Benefits of Walking . What to Eat Before and After a Workout. And a whole lot of exercise may not necessarily be more beneficial for mental health. A large new study out this week in The Lancet Psychiatry found that not only did those who work out regularly have fewer days

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.

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You know walking gets you out of the house, but is it actually good exercise? Big meals can wreak havoc on blood-sugar levels and leave you feeling sluggish, but not if you time your walks The Benefits of Walking . this link is to an external site that may or may not meet accessibility guidelines.

Learn how walking can help you meet those requirements. Create a walking plan to get you in the habit of adding a brisk stroll to your exercise routine. You’ll develop lower-body strength, one of the key ways to ensure you maintain your balance at any age.

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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A bigger movement means bigger results.” The following are just five of the many benefits that Nordic Walking offers Additionally, the fact that Nordic Walking works the upper body as well is important for keeping bones and muscles strong. How do I get started?

How long do you have to walk to reap all of these benefits ? How about just 30 minutes a day? Just getting out and moving your body is the first step. You don’t need to worry about overdoing it either. Walking is a gentle exercise, similar to swimming, and is something you can do virtually every day.

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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Health benefits of walking . Walking for 30 minutes a day. Building physical activity into your life. To get the health benefits , try to walk for at least 30 minutes as briskly as you can on most days of the week. Plan to cover a set distance each day and monitor how long it takes you to walk this distance.

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

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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What Are the Benefits of Regular Walking ? As mentioned, walking may help to slow down the aging process, and it works no matter what age you get ✓ Reduce your risk of non-insulin dependent (type 2) diabetes. How to Kick Your Walking Up a Notch. The very act of walking is beneficial , as it’s a

How to get more fiber in your diet. To reduce your risk of getting diverticulitis, you should try and add high-fiber foods to each meal. To learn more about the numerous benefits of walking , as well as easy ways to incorporate a walk into your daily routine, buy Walking for Health, a Special Health

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