If there is one simple activity that can elevate your daily routine, it’s walking. There are many perks of walking for both physical and mental health, but how fast or far you go can decide how much you benefit out of it.
The World Health Organization and American Heart Association suggest at least 150 minutes of moderate aerobic exercise per week which breaks down to 30 minutes a day for 5 days a week.
Walking faster or brisk walking
Walking fast or brisk walking is one of the moderate intensity aerobic activities. The Centers for Disease Control and Prevention (CDC) define moderate intensity aerobic activity as anything that makes a person sweat and raises their heart rate to the extent that they can talk but not sing.Here’s how it can help you:
Lowers heart disease risk
Brisk walking can significantly lower the risk of heart disease by increasing circulation and reducing blood pressure, and cholesterol.
Boosts metabolism
A study from the Harvard T.H. Chan School of Public Health found that walking at a brisk pace can help manage weight more effectively. Brisk walking can burn more calories than slower walking, and when performed regularly, it boosts metabolism, helping to shed excess weight. For individuals with limited time, brisk walking provides an effective way to get in the recommended 30 minutes of exercise a day.
Good for muscular health
Walking at a rapid pace is also good for your muscular health. It can strengthen your lower-body muscles apart from enhancing overall stamina.
Reduced risk of death
A study published in British Journal of Sports Medicine says there may be a link between walking at a self-reported average or brisk pace and a reduced risk of death from all causes or from cardiovascular disease compared with walking at a slow pace.
Benefits of long walk
Walking for longer durations like 1-2 hours can boost health in longer run taking care of factors like cholesterol and lung function.
Here are some benefits:
Improves heart health
Walking for longer distances can strengthen your heart muscle and improve blood circulation. When the heart rate improves, it can bring more oxygen and nutrients to your organs.
Enhances lung function
Walking also increases your lungs’ ability to take in oxygen and improve lung fitness. When you are physically active, your heart and lungs work harder to supply the additional oxygen your muscles demand
Staying physically active can improve heart and lung function.
Emotional health
Walking aids in release of happy hormones endorphin, dopamine, serotonin and oxytocin which can make you feel good about life and curb depressive tendencies.
Raises high cholesterol
Walking for longer can help increase high-density lipoprotein (HDL) cholesterol, or the “good” cholesterol. Researchers from Duke University Medical Center found that exercise improved the number and size of the particles carrying cholesterol through the body. People who exercised had larger, fluffier particles that were less likely to clog arteries.
Controls diabetes
Studies have shown that people with diabetes who walked at least two hours a week were less likely to die of heart disease than those who remained sedentary. Those who exercised three to four hours a week reduced their risk even more.
What happens if you walk both longer and faster
A study published in the journal Obesity found that when combined with a calorie-restricted diet, walking 10,000 steps a day was helpful for weight loss, and it was especially the case when people did 3,500 of those steps at a higher intensity.
For weight loss, apart from movement it’s also important to add the right foods to your diet. One may not be able to lose weight at times due to hormonal issues or certain medications. It’s important to check with your healthcare expert what’s interrupting your weight loss efforts.