In this era, your mind is probably saturated with the information that exercise can protect you from some illnesses, move and function humans in old age, and balance your mental abilities.
There are so many forms of exercise, but the easiest of all of them is walking. This is an activity that has a positive impact on our health and well-being.
From the moment we take our first steps as babies to the time we leave the planet, this athletic ability is unforgettable unless there is a brain injury.
Walking with others can turn exercise into a fun social space, but is it enough walking to be considered exercise?
It’s a question that has been raised by many fitness trainers and medical professionals.
They all have different views, depending on who you talk to.
For many people, especially the elderly, walking alone is sufficient. Of course, any exercise is better than doing nothing.
However, there are some aspects of exercise that you cannot get by walking, especially if you are just walking.
Many studies have emerged that show the benefits of walking fast and the dangers of walking slowly every day.
A 2006 study conducted by researchers at the University of Sydney British Journal of Sports Medicine We found that the faster a person walks on average, the lower the risk of both death and death from all causes associated with heart disease.
Another 2021 study found “Obesity, gait pace, severe Covid-19 and mortality risk: UK Biobank analysis” International Journal of ObesityAccording to the data, people who walk slowly are up to four times more likely to die in severe cases of Covid-19, and more than twice as likely to be infected with severe cases of the virus than those who walk actively.
Good walking pace
If you can walk independently and maintain a speed of 4-6 km per hour, it is considered moderate to active walking and, depending on your age and fitness level, is adequate aerobic exercise.
At this pace, breathing becomes significantly more difficult, but you can still speak in full (don’t sing!). All you need is 30 minutes a day, 5 days a week at this rate to improve your heart health.
Most people can expect to walk a mile (1.6 km) in 15-22 minutes, according to data collected from a 50-year 2019 survey published in. Journal of American Medical Association.
Many readers also asked if they should walk faster or longer distances.
Well, both offer benefits, and if your schedule allows or your mind is confused, opt for a longer walk instead, but slow down a bit depending on your abilities.
You still enjoy the health benefits of your heart, but your risk of injury is low.
Over time, your body adapts to build endurance. You can then speed up and accelerate to combine both distance and speed.
A long walk along a scenic route can help you get rid of confused thoughts and improve your concentration. It’s strange to your mental health and it’s just as important as your physical health.
When you feel sick, walking in nature can reduce rumination against negative experiences. This increases brain activity associated with negative emotions and increases the risk of depression.
However, to optimize health promotion, you need to incorporate a combination of aerobic exercise and strength training.
Walking gives strength to the legs, but not so much on the upper body and core muscles.
So consider putting a twice-weekly session of some physical activity into your mix that challenges your strength and balance, such as push-ups, crunches, and boards.
With advances in medicine, all of us continue to live longer. This combination of walking and strength training helps us stay young and self-reliant as we grow older.
Revathi Murugappan is a certified fitness trainer who fights gravity, expresses artistically and continues to dance to nourish the soul. For more information, please email starhealth @ thestar.com.my. The information contained in this column is for general educational purposes only.No Star In addition, the author makes no warranty as to the accuracy, completeness, functionality, usefulness, or other warranties of such information. Star In addition, the author is not responsible for any direct or indirect loss, property damage, or personal injury caused by reliance on such information.
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