Myths and Facts About Walking Workouts You Should Know
Is daily walking truly necessary? Is it wiser to take multiple shorter walks rather than one longer one? Furthermore, what pace should you walk at?
Walking workouts are quite common for several reasons. Walking has all the benefits for fitness and health associated with other low-intensity steady-state cardio (LISS) activities.
They’re also convenient and accessible. You don’t need a huge gym membership or equipment to stroll.
Walking workouts can be customized to your fitness level. They’re also advantageous for people of all ages and fitness levels.
Are the advantages of walking exaggerated, though? Here, we debunk a few widespread myths and provide the raw data on walking as exercise.
Myth: It’s Perfect to Take 10,000 Steps Every Day
Many people use 10,000 steps as a baseline for a daily goal, according to Amy Bantham, DrPH, CEO and founder of Move to Live More, a health and fitness consulting company.
However, this figure was originally part of a marketing campaign rather than being based on scientific facts. Bantham contends that little scientific evidence exists to conclude that a daily count of fewer steps is a healthier objective.
A study did show that a progressive increase in the number of walking steps per day was linked to larger advantages, such as a lower risk of cancer and heart disease.
According to research, taking more steps is frequently linked to greater advantages, says Anthony Wall, a personal trainer and the head of foreign business development for the American Council on Exercise (ACE).
In conclusion, an ongoing discussion on the precise daily step requirement provides the most advantages. Furthermore, Wall claims that there are other helpful fitness markers besides step counts, like duration and frequency, which are realistic objectives that work for many people.
Fact: Exercise Helps to Regulate Blood Sugar
According to the American Diabetes Association, exercise encourages your muscle cells to take up glucose from your bloodstream for energy, which momentarily lowers your blood sugar. It helps you maintain insulin sensitivity over time.
And while physical activity lowers blood sugar, walking is especially beneficial right after a meal.
A comprehensive review and meta-analysis found that walking for just two minutes after eating significantly lowered blood sugar levels more than standing or sitting. This can help people with diabetes or prediabetes manage their blood sugar levels in addition to improving the metabolic health of others.
Myth: Running is usually better than walking
According to Bantham, walking is a low-impact exercise that strengthens bones, boosts blood flow to the body and brain, and produces endorphins without placing undue strain on the joints.
Running is usually thought to be harsher on the body than walking, which has a lower risk of injury. Moreover, everyone can participate in this low-impact sport. He says that some people are more suited for this type of training than others and that running is more of a skill.
Many people are curious about whether it’s better to run or walk.
It all comes down to this straightforward question: What is your goal? Running is a better tool to get healthy and boost things like CO2 output and oxygen capacity. Walking is more advantageous for reducing blood pressure, feeling better, and enhancing sleep.
Fact: You have to walk faster to burn more calories.
Calorie burning occurs with any exercise, although it increases with intensity. This also applies to walking. According to Bantham, a person’s weight and body composition affect how many calories they burn during a specific workout.
If losing fat is your goal, walking needs to be done longer or at a higher intensity than other exercises.
Incorporating intervals is great for fitness because it increases your heart rate above that of a leisurely walk, and it improves your fitness by burning more fat and calories.
If you would like to approach interval training differently, you can also walk on an incline to increase intensity, either on a treadmill or outside on the road or trail.
Myth: You Have to Walk for 30 Minutes Straight to See Health Benefits.
Wall recommends walking for 30 minutes five times a week, which equates to 150 minutes of moderate aerobic activity. This is the suggested baseline of the HHS Physical Activity Guidelines for Americans.
There’s a common misconception, according to Fredericson, that these thirty minutes must be spent in that order. He says that you can break it up into smaller portions and walk for five to ten minutes at a time numerous times during the day and still get the same advantages as walking for thirty minutes once, which is in line with the Centers for Disease Control and Prevention’s (CDC) recommendations.
Bottom Line
Walking is a versatile and effective exercise that can be tailored to fit individual needs and goals. By making walking a regular habit, you invest in a healthier, more vibrant future. So, step outside, embrace the simplicity of walking, and witness the transformative effects on your body and mind.
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