Walking — How much? How often? How hard? What kind?

Three hows and a what for your walking exercise.

How much? How often? How hard? What kind?

These are the four most common questions people ask about exercise. And the answers depend on who is asking? Since an individual’s health and current level of activity set the bar for the appropriate amount, intensity, and type of activity.

Firstly how much? Several long-term studies from Harvard and elsewhere have shown that health benefits from regular exercise or physical activity begin to kick in at about 700–1,000 purposefully burned calories a week. That means walking 7–10 miles a week (using 100 calories burned per mile as a rough rule of thumb).

Remember, more is better, to a point. Cardiovascular and other benefits increase to about 2,000 calories burned a week.

Secondly, how often? You don’t take a week’s worth of blood pressure pills at once; you spread them evenly over the course of a week. Treat exercise the same way. Being active every day or every other day is better for your body than one intense workout a week. (Even so, one is better than none.)

Thirdly, how hard? That depends on you.

A study from Duke University showed that inactive, overweight men and women who walked 10 miles a week reaped the same cardiovascular benefits as those who ran the same distance.

The study showed walking speed didn’t make a difference in mortality. What mattered was how far participants walked, not how fast they did it.

Lastly, what kind? This is a key question. Almost any kind of activity will do, cardiovascularly speaking. So pick the one you’ll enjoy and stick with. If you like repetition or watching television while you exercise, a rowing machine might be a good match. If you like to people-watch or see new sights, then walking on a trail might suit you better.

As the study advise: “Walking exercise should be enjoyed in urban green space areas away from high-density traffic.”

Note — If you walk on busy city streets, breathing the traffic fumes may cancel out the health benefits of exercise, a new study suggests.

Remember, it is never too late to start exercising or become more physically active.

No matter what your age, weight, natural physical ability, or ailments, exercise can offer you something. The advice you heard so many times when you were young — “just go outside and play” — is as good for you today as it was when you were 10.

Ready, set, walk.

Disclaimer:
The content should not ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.

Reference: Harvard Medical School

Authored by Prerna Dhulekar

This article first appeared on justmorealive.com.