Are you too busy to go to the gym? Don’t worry – you can stay healthy by incorporating at least 15 minutes of fast walking into your daily routine, New research suggests.
In general, people recommend committing to moderate activity for 150 minutes a week to see adequate health benefits, said study author Dr. Wei Zheng. However, if 150 minutes of management is too difficult, a minimum of 15 minutes of high-speed walking every day has the same health benefits.
Zheng and his team of researchers recruited participants primarily low-income and black research from 2002 to 2009, according to a study published in the American Journal of Preventative Medicine. Nearly 85,000 participants were given a comprehensive questionnaire about exercise habits, average time spent on exercise, walking speed and health. After that, participants completed the survey about 16 years later, and the analysis began in 2023.
We know that “fast walking is better than slow walking,” but Zheng, director of the Vanderbilt Epidemiology Center at Vanderbilt University Medical Center in Nashville, Tennessee, has not been much researched about how fast walking should be spent on fast walking on average.
On average, participants in study walked at least 15 minutes each day. Premature deaths have decreased by nearly 20% Compared to a 4% decrease in participants who walked slowly for more than three hours in total.
“We know that walking speed actually correlates with the outcome for a long time. That means the faster you walk, the faster you get. And that certainly makes sense. People who are really in bad shape probably won’t be able to walk quickly. He wasn’t involved in the research.
Walking has health benefits, including managing weight and sugar intake, reducing the risk of cancer, relieving joint pain, and improving immune function.
Health experts know that when people exercise regularly, their blood vessels relax and get a little better. And because we know exercise is very good for cholesterol, it seems to lower cholesterol and overall it reduces the risk of cancer and people hurting people,” Freeman said.
Recent research shows that walking daily can reduce the risk of dementia and cognitive function.
Engaging in daily physical activities such as walking improves sleep and improves brain structure, according to Piedmont Medical Center in South Carolina.
“I would like to emphasize that these exercises are slow and fast, but they want to see all the benefits,” Zheng said. “But what we found was to see the proven benefits of walking fast, about 15 minutes a day.”
Fast walks have been found to have certain benefits, including the risk of heart failure, Arrythmias, and type 2 diabetes.
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According to the UK National Health Service, in general, you can say that you can speak but don’t sing and walk fast.
Alternatively, a July survey shows you can increase your walking pace in several steps and track it with a metronome.
“I usually recommend that they wake up before work. They go for active walks, bike or swim, or they do high-intensity interval training, even if they are interested,” Freeman said. People can go “go to the Rec Center or go outside if it’s safe and whatever it is, just weave in on their day.”
Following a good walking style, such as carrying your shoulders and waving your arms tall, standing tall, waving your arms, prevents the rear, helps you breathe easily, and helps you maintain balance.
“Walking is a full body movement. It’s not just your lower body. It’s not just a step ahead of one foot,” said Dana Santas, a certified strength and conditioning specialist and mindbody coach in former professional sports. article.
“Your arm swing is a big part of what’s involved in the dynamics of walking. So you want to have your leg movements and your adjusted arm swing, so that’s the opposite,” she added.
Want to raise the notch? Try practicing conscious or nasal breathing when doing any form of exercise. This is inhaled through the nose and exhale through the mouth. According to Santa, this helps regulate blood pressure and can prevent high blood pressure.
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