Brisk walking speed4/28/2023 ![]() Or even speed up your pacing around the office. If you like to go for walks, try going at a faster clip for one or two minute intervals. Picking up the pace from time to time makes the difference. It can be in small bursts throughout your day.Worth noting: The brisk walking doesn't have to be in one 30-minute chunk, study author Matthew Ahmadi, a research fellow at the University of Sydney, told the New York Times. Fast walkers had a 30% lower risk of developing dementia, a 25% lower risk of developing cancer or heart disease and a 35% overall lower risk of premature death.Researchers compared the 30 most intense minutes of activity in study participants' days and found that, even when the overall step counts were similar, those whose peak speeds were brisk - about 90 steps per minute - had lower health risks than those whose paces were average.Why it matters: This new research draws a clear line between intense walks and leisurely strolls. The big picture: In a pair of new studies, published in JAMA Internal Medicine and JAMA Neurology, researchers compared brisk walkers' risk of disease and premature death with that of slow or average walkers and found that walking fast made a difference. But it's not just the number of steps you take that helps, it's also how quickly you take them. To prevent weight gain, experts recommend walking for at least 30 minutes per day.Walking is a simple way to improve health and lengthen life. Walking is the easiest form of exercise that can be implemented into your daily routine to stay fit and healthy. It improves mood and relieves depression by releasing the body's natural happy drugs – endorphins.It helps reduce the risk of several conditions such as high blood pressure, type 2 diabetes, stroke, certain cancers, etc.It raises your heart rate into the moderate intensity zone - moderate physical activity such as walking is linked to lower incidence of cardiovascular disease in older adults.It tones muscles and increases the flexibility of your muscle and joints.It shifts your workout goal from weight loss to increased fitness and endurance. Earlier, a Canadian study found that women who walked briskly for about an hour a day for 14 weeks shrunk their belly fat by 20% - without making changes to their eating habits. Speed walking is an effective way to help manage your weight.Here are some health benefits of brisk walking: While walking on its own promotes overall health, speed walking offers many more health benefits. The research team now hopes that walking pace gets emphasised in public health messages. The findings also indicated that older adults aged 60 years or over who walk at an average paceĮxperienced a 46 percent reduction in risk of death from cardiovascular causes, whereas fast pace walkers had a 53 percent reduction. ![]() ![]() ![]() “A fast pace is generally five to seven kilometres per hour, but it really depends on a walker's fitness levels an alternative indicator is to walk at a pace that makes you slightly out of breath or sweaty when sustained,” he added.įor the study, published in British Journal of Sports Medicine, the researchers analysed data from 50,225 walkers. Read - Walking – Best way to flatten your belly, how many steps per day There was no evidence to suggest pace had a significant influence on cancer mortality, however,” said lead author, Emmanuel Stamatakis, Professor from Charles Perkins Centre and School of Public Health at University of Sydney. “While sex and body mass index did not appear to influence outcomes, walking at an average or fast pace was associated with a significantly reduced risk of all-cause mortality and cardiovascular disease. The results also showed that walking at an average pace reduced the risk for cardiovascular disease mortality by 24 percent, while it was 21 percent for those walking at a faster pace, compared to walking at a slow pace. The research, led by the University of Sydney, found walking at an average pace was associated with a 20 percent risk reduction for all cause of mortality compared with walking at a slow pace, whereas walking at a brisk or fast pace was associated with a risk reduction of 24 percent. But did you know that people who walk faster get more benefits from their walks compared to that of a natural pace? According to a new study, walking at a faster pace could reduce your risk of mortality due to cardiovascular disease, helping you live a long and healthy life. It is one of the best things you can do for your health. Regular brisk walking is linked to many health benefits, including weight loss. New Delhi: A daily brisk walk can improve your health in various forms. Brisk walking could help you live longer | Photo Credit: Thinkstock
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