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Walking improves conditions such as osteoarthritis of the knee and back pain

One advantage of walking is a longer life, and the right pace of walking can reduce the risk of heart disease and save us from stress.

Walking is the only exercise that has an impressive list of benefits and minimal risks, so many experts consider it an exercise that deserves a “gold medal”. Expensive equipment is not required for walking, and the exercise itself is contraindicated for very few conditions and chronic diseases. Walking a little faster is a great way to regulate your blood sugar, blood pressure and stress. People of all ages and fitness levels, from beginners to elite athletes, can gain a lot from walking if they use the right techniques, experts say.

Does walking have health benefits?

It is true that walking and running have many advantages. But they have one main difference. Running is an activity that can strain joints, ligaments and tendons.

-Although both activities affect the same muscles and joints, burn calories and strengthen the heart and lungs, they differ in their effects. Walking can be a really great alternative to running everyday. If you run every day and want to get some rest, walking is a way to provide your body with the best aerobic training, not to run, but still be on the move.

What are the disadvantages of walking

It takes more time to walk the same distance to walk. This movement is designed to make people walk more. Running can burn more calories after 30 minutes than after 30 minutes of walking. But, depending on the speed, a similar effect of 15 km of walking can be obtained as of running the same length. The biggest difference is that walking has little effect.

What the science of walking says

One advantage of walking is a longer life. A pace that leaves one short of breath or sweats can reduce the risk of heart disease and death from all causes, according to a study published in May 2018 in the British Journal of Sports Medicine. Walking fast can reduce the risk of high cholesterol, high blood pressure and diabetes as much as running, according to other research.

Bones

Over time, science has found a link between walking and improved mental activity and a lower risk of dementia and Alzheimer’s disease, according to a study published in January 2018 in the Journal of Alzheimer’s Disease. Walking has also been shown to improve conditions such as osteoarthritis of the knee and back pain. A study published in October 2019 in the journal Sleep Health, found that a simple, slightly stronger walk is a way to improve the quality of sleep. And more for women than for men. Walking can help prevent bone loss, which is a good consequence of old age. Especially if you increase the intensity of the steps by climbing the steps, speed up the pace or add exercises (such as push-ups or squats) while walking.

Mental health

Adult Physical Activity Guidelines provided by U.S. The Department of Health and Human Services (HHS) defines brisk walking as a type of moderate exercise associated with optimal long-term health and a lower risk of gaining extra pounds. These guidelines say that the goal is 150 to 300 minutes of fast walking a week.

The mental benefits of walking are manifold. This should come as no surprise given that exercise as a whole is one of the best ways to manage stress. Walking is really a great way to relieve stress. A study published in March 2019 in the International Journal of Environmental Research and Public Health, showed that people who participated in at least one group walk felt positive effects when it comes to managing stressful life events and improving mental health.

How to do walking training

No science is needed for walking to become training. It is different from an optional walk with friends or a dog. You just have to pay attention to speed and form. Speed ​​might sound like an alarming problem at first. But they don’t have to break records in fast walking. If someone wants to improve their fitness, studies show that brisk walking is the best way.

Of course, “fast” will depend on the current level of fitness. For beginners, it is advisable to cross the 1.5 km long in 20 minutes, says Stoll. If you are not a beginner, try to move at a pace of 15 minutes. There is another way to estimate walking speed and intensity. Pay attention to breathing. If you walk briskly, you should breathe harder, but you are still able to talk to your walking partner, the American Heart Association said in its report.

Form

Do you want to improve your speed? Use heel-toe movements.This way of walking will speed you up. At the same time, keep your arms at 90-degree angles and move them back and forth, not over your body.

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