To walk fast or walk farthat is the question.
Learn the best option for your health between walking speed vs. distance, according to a sports cardiologist.
Building muscle strength helps improve balance and protect your joints, she says.
This helps maintain independence as we age.
It reduces stress
Going on a walk doesnt just benefit your physical healthits also great for your mental health.
Studieshave shownthat walking outdoors has a significant impact on our mood, says Dr. Klodas.
cardiologist and founder ofStep One Foods
It improves cardiovascular health
Its time to start walking for heart health.
Physical activity builds efficiency.
That latter point is very important, as high blood pressure affects nearly half of all American adults.
By no surprise, walking is also at the top of the list.
Physical activity is one of the cornerstones of healthy longevity, says Dr. Klodas.
Is it better to walk faster or further?
Is it better to walk fast or slow?
Lets say youre jugglinga lot.
About 15 minutes of high intensity [walking] a day equals about 30 minutes of moderate intensity.
cardiologist and founder ofStep One Foods
This effort of exercise gives you all the benefits of aerobic activity.
A lot can happen in such a short period of time.
Youll have a lower risk of injury, all while still being able tobuild your endurance.
The verdict
So you want to reap the most walking benefits you possibly can.
So get ready to mix and match.
I recommend doing at least one high-intensity workout per week, or every other week, he says.
On the rest of the days, do your moderate workoutslike jogging, biking, or swimming.
(Youll be bettering your cardiovascular health no matter what.)
), there are some simple ways to get the most out of that time spent moving.
Ahead, get some expert-approved advice.
If youre just starting out, dont overdo it.
That can lead to injury and set you back, says Dr. Klodas.
Or connect with others and walk with a friend, either in person or remotely.
For a 30-year-old woman, that would be 190 beats per minute (BPM).
But you dont need to focus on your heart rate to get a great walking workout.
Instead, simply focus on how you feel, says Dr. Klodas.
Youll know youre exercising at a moderate intensity if you might still talk but not sing during the activity.
As you become fitter, youll need to walk fasterand therefore furtherto reach the moderate zone, she says.
If moderate exertion is walking slowly for you, walk as far as it’s possible for you to.
Frequently asked questions about walking
What happens if you walk every day for a month?
Have you ever asked yourself:Is walking enough exercise?
How soon will I see results from walking?
It doesnt take long to start reaping the benefits of walking.
Some benefits are nearly instantaneouslike better mood and better sleep, says Dr. Klodas.
Some benefits take longer, like weight loss, improved fitness/strength, and better blood pressure readings.
With that being said, every step you take truly makes a difference.
And over time, youll be very happy that you made those daily walks a priority.
Physical activity is an essential component of health maintenance and disease prevention, she says.
How many steps should I walk a day?
Youve probably asked yourself:How many steps should I walk in a day?
So, what should your actual goal be in terms of step count?
Aiming for at least 7,000 to 8,000 steps a day is a good goal to have.
Theres nothing wrong with 10,000 steps.
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