Lose weight Can you lose weight just by walking every day?
Lose weight How and how much you should walk to be in shape and lose weight
Legend has it that, alarmed by the growing problem of obesity, Yoshiro Hatano, a Japanese doctor, realized that
people barely took 5,000 steps a day
and thought that if that distance was doubled, obviously, it would also be possible to double caloric expenditure and therefore keep the scale at bay.
From that moment, in the mid-1960s, the
recommendation to reach those 10,000 steps a day
(about eight kilometers) to enjoy good health became a 'mantra' for millions of people around the world who they found in it both the
incentive
they needed to move and the
'excuse'
not to go to the gym.
Encouraged by a whole
new generation of activity-measuring devices,
taking those 10,000 steps, with undeniable physical and mental benefits, became the most popular 'sports' challenge until a study by researchers at the University of Warwick (England) ) and published in March 2017 in 'The International Journal of Obesity', concluded that those 10,000 steps were not enough, that you have to take... 15,000!
Carried out by taking as a sample
postmen or delivery people from Glasgow
(Scotland) who
walked more than three hours a day
as part of their routine, this research revealed that employees who made their daily route on foot and spent less time sitting presented a
better physical condition
.
All of them took
15,000 steps
- about 11 kilometers - a day, at least.
'POWER WALKING'
Obviously, the
defenders of walking as a
more than valid physical activity to maintain
an acceptable state of form
(whether we like it or not, we must give strength routines and work on flexibility, mobility and balance), have always warned that walking at the rate of window shopping, although it counts as movement, it does not score the same, that to obtain substantial benefits you have to put in a lot of effort:
walk fast, do intervals of high and moderate intensity
and, if possible, go through
circuits with slopes
that make us work more intensely both cardiovascularly and muscularly.
Walking faster and, if possible, with adequate muscle activation (abdomen, buttocks and even arms) is precisely the philosophy of what is known as
'power walking'
, a discipline that is becoming increasingly popular as a method of exercising physically and mentally (eye, because practiced with friends is a more than effective therapy).
So, what are we left with, the
10,000 steps a day
or the
'power walking'
?
Are both equally good for health or does one of them have more benefits than the other?
Well, those are precisely the questions that have been answered by a team of researchers from the University of Sydney (Australia) and the University of Southern Denmark in the largest study carried out to date on the subject.
Published in JAMA Internal Medicine and JAMA Neurology, this research has shown that actually completing those
10,000 steps a day
reduces the risk of
suffering from dementia, heart disease and some types of cancer
, reducing the chances of dying from any of the these causes.
After monitoring 78,500 adults
, it was observed that just taking
2,000 steps a day reduced the risk of premature death by 8%.
Similar associations were also
seen for cardiovascular disease and cancer incidence;
and a
higher number of steps per day
was associated with a
lower risk of dementia
from any cause (the optimal dose would be 9,800 steps).
However, and here comes the crux of the matter, these scientists were able to verify that walking at
a faster pace
, such as that achieved in 'power walking', is more interesting, from the point of view of the benefits it provides, to take those
10,000
recommended steps.
"The bottom line here is that
to reap protective
health benefits, people need to not only aim for that ideal of taking 10,000 steps a day, but also
walk faster
," says study co-senior author Matthew Ahmadi. researcher at the University of Sydney.
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