A moderate intensity walk means you can walk, but can’t sing, Paluch said.Ī faster pace appears to be important for good health. It recommends five walking days per week.Ī brisk walk means you’re breathing hard, but can still talk, the Mayo Clinic noted. Mayo Clinic offers tips on starting a 12-week walking schedule, suggesting five minutes of slower-paced walking at the beginning and again at the end of a walking workout to warm up and cool down. That study found more steps were linked to lower death rates from heart disease and cancer. Walking more is best, the ACS suggested, citing a recent study published in the Journal of the American Medical Association. How many calories can you burn during a 40-minute walk? According to Livestrong, you can burn between 160 calories and 296 calories, depending on your weight and walking speed. Walking at a moderate-to-vigorous intensity is more helpful for someone wanting to incorporate walking into a weight-loss plan, she added.Ī 150-pound person who walks briskly will burn about 297 calories per hour, according to the American Cancer Society (ACS). “Our goals become more achievable when we think about those in bite-size pieces and, also, we prevent injury." “Just think about trying to make each increase a habit, right? So, we don't want to just jump into it and say, we're going to go out and walk five miles,” Paluch said. Say, it’s about 4,000, which is common, then add about 500 more steps per day for the next week, she suggested. You might wear a step-counting device for a few days to figure out your baseline steps. Think about where you are physically, and then progressively increase your walking time from there, Paluch advised. Answers to top walking questionsīreaking up a longer workout into shorter “bouts” of activity can be helpful for beginners, Paluch suggested. track is the one you enjoy doing and have regular/easiest access to, and will therefore be the best option to help you stick with your walking routine," Paluch said. "Both will provide similar benefits so, the best option between treadmill vs. A walking program is really nice because it fits a very broad population,” Paluch said.ĭoes it matter whether you walk outside or on a treadmill? “Taking just a few more steps per day, that's a great way to get started. More well-known benefits include lowering high blood pressure and the risk for type 2 diabetes, helping someone maintain a healthy body weight and strengthening the musculoskeletal system, according to Colorado State University.Ī Texas clinical trial credited a half-hour of power walking or jogging five times weekly with better blood flow in and out of the brain in research published in the Journal of Applied Physiology. Harvard Health noted some surprising benefits, including that walking can reduce sugar cravings, ease joint pain, boost immunity, counteract obesity genetics and reduce breast cancer risk. Centers for Disease Control and Prevention. “And if you can just fit it around your house or within your neighborhood, it's one of the most convenient options,” Paluch said.Įven a single bout of walking at a moderate-to-vigorous intensity can improve sleep, memory, ability to think and anxiety, according to the U.S. “Walking's a great way to work out because we can integrate it into our daily lives,” said Amanda Paluch, an assistant professor in the department of kinesiology and Institute for Applied Life Sciences at the University of Massachusetts, Amherst. Unlike gym workouts, the initial expense is small and the schedule is flexible. 30, 2023 (HealthDay News) - Starting a walking routine is simple because it requires so little: comfortable, supportive walking shoes and your own two feet. Editors and writers make all efforts to clarify any financial ties behind the studies on which we report. All of our articles are chosen independent of any financial interests. HeathDay is committed to maintaining the highest possible levels of impartial editorial standards in the content that we present on our website.
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