Walking is a purity of mind and health of the body. It is a sport that does not require equipment, and can be practiced everywhere. Which is better, fast walking or slow walking?
How much does a person need to walk per day?
What happens to the body when walking daily?
Improve heart health
Walking raises your heart rate, which improves its pumping function.
By walking at a moderate pace daily, and over time, the heart will be able to move blood more easily and efficiently.
Walking every day also increases cardiovascular endurance, allowing a person to exercise longer and harder.
Maintain bone health
Walking is an activity that uses a person's weight, so making time for it every day keeps your bones healthy, increases bone density, and reduces the risk of osteoporosis and fractures.
improve mood
Walking can provide a daily dose of happiness, as it releases substances called endorphins that stimulate happiness and reduce stress.
So walking can help control anxiety and avoid depression.
sleep improvement
Walking every day may improve sleep, in part because it reduces stress, and because when the body is tired it will seek rest and fall asleep faster.
Increase energy levels
Deep sleep and a good mood are the secret to the increased energy you will get when you walk every day.
muscle strengthening
Walking exercises your lower body muscles, making them stronger, and improving your fitness.
How much does a person need to walk per day?
It depends on the health and age of the person.
Consult your doctor first.
In general, says Dr. Thom Rick of the Mayo Clinic, "the average American walks 3,000 to 4,000 steps per day, or approximately 1.5 to 2 miles."
"It's a good idea to know the number of steps you take now per day, as your baseline. Then, you can work toward the 10,000-step goal by aiming to add 1,000 steps per day every two weeks."
Healthy walking have you kilometers?
As we said in the previous paragraph, it depends on the health and age of the person.
Consult your doctor first.
But in general, walking 10,000 steps is equivalent to about 6-7 kilometers.
Brisk walking is better
It is generally recommended to walk at a brisk pace, and the speed that suits your breathing is according to the "speech test", meaning walk at a speed during which you can have a conversation, but are unable to sing.
According to a study published in 2022, a "rapid pace" in walking leads to positive outcomes for heart disease, cancer and dementia, in addition to the total number of daily steps taken, according to the Qatar News Agency.
The research conducted by the University of Sydney, Australia, confirmed that the speed of a person's walking is no less important than the number of steps they take per day.
According to research, walking 10,000 steps a day has long been associated with a lower risk of dementia, heart disease, cancer and death, but experts have now discovered that a faster pace - such as "blow walking" - shows benefits beyond the number of steps recorded.
Co-lead author Matthew Ahmadi, a researcher at the Charles Perkins Center at the University of Sydney, said: 'Our finding is that for preventive health benefits, people can aim to not only aim to reach 10,000 steps per day, but also aim to walk normally. faster".
"For less active individuals, our study also shows that up to 3,800 steps per day can cut the risk of dementia by 25%," said Associate Professor Borja del Pozo Cruz from the University of Southern Denmark, who is also a senior health researcher at Spain's University of Cadiz.
According to research, walking every 2,000 steps reduces the risk of premature death by 8% to 11%.
The faster pace also showed positive outcomes for heart disease, cancer, dementia and death, as well as the total number of daily steps taken.
Is walking a sport?
Yes, walking is a sport, and it is one of the most effective sports in burning calories, strengthening muscles and helping to control weight.