ORLANDO, Fla. (Ivanhoe Newswire) — A British study found that engaging in moderate-intensity exercise, or a brisk walk, can have some major health benefits. Just 75 minutes a week, or 11 minutes a day, can decrease your risk of early death by 23%, cardiovascular disease by 17%, and cancer by seven percent. So how can you walk your way to a healthier life?
A quick step outside can give you a small boost — but to get long-lasting benefits, University of Central Florida assistant professor of health sciences A’Naja Newsome, PhD, ACSM-CEP says, “It’s not a walk in the park.”
Daily moderate-intensity walks can improve blood flow, lower insulin sensitivity, improve bone density, reduce fall risk, and reduce depression and anxiety. So how do you know you’re walking fast enough?
“I like to use the talk test, so you could have a conversation in very short sentences, but you definitely couldn’t sing or have a long, drawn-out conversation,” explained Prof. Newsome.
Once you can’t talk at all, most people are at high-intensity. Prof. Newsome says time spent at a moderate to high-intensity is more important for health benefits than number of steps taken. One way to up intensity without upping speed is to wear a weighted vest.
“I would usually start with something that is relatively light,” said Prof. Newsome.
Then you can increase weight by 5-10% every two weeks.
“You’re increasing your intensity without necessarily increasing your impact with something like running,” she told Ivanhoe.
And according to Prof. Newsome, the time of day can have different benefits. Morning walks can boost your mood, midday walks break up sedentary time, and evening walks aid digestion and improve sleep. But the most important thing about walking?
“Proper shoes are gonna be important,” she said.
Prof. Newsome says there is a difference between walking outside, walking on a treadmill, and walking up and down stairs. Outside, you engage more muscles than you do on a treadmill. But treadmills allow more control over environment and speed, which is helpful for people with respiratory issues or are sensitive to high heat. Stairs, or a stair master machine, build bone density, improve joint health, and improve movement at the hip & waist. However, Prof. Newsome warns they are a bigger fall risk than walking outside or on a treadmill.
Contributors to this news report include: Marcy Wilder, Associate Producer; Chuck Bennethum, Videographer; Roque Correa, Editor.
Source:
https://www.womenshealthmag.com/fitness/a64538249/walking-aging-longevity-11-minutes/
* For More Information, Contact: Margot Winick
UCF Communications
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