Walking improves health; increase intensity for better results

A sports scientist claims that walking is the best form of exercise. Dr. Elroy Aguiar from The University of Alabama says walking is accessible and easy for most people. It requires no special equipment or skills, making it a great option for many. For those who struggle to find time for exercise, there are ways to maximize the health benefits of walking. Dr. Aguiar suggests increasing your step speed, known as cadence, to enhance the effectiveness of your walks. Walking at about 100 steps per minute is considered moderate-intensity, while 130 steps per minute reaches vigorous intensity. Additionally, Dr. Aguiar’s research shows that just one minute of higher-intensity activity can lead to better health outcomes. Engaging in short bursts of intense exercise helps lower risks related to metabolic syndrome, a condition linked to several cardiovascular issues. Walking after meals is another recommended strategy. It can help regulate blood sugar levels, especially in older adults. A 15-minute walk after eating is shown to keep blood sugar spikes in check, reducing the risk of developing insulin resistance and related health problems. Another effective method is rucking, which involves walking with a weighted backpack. This increases the intensity of the activity, promoting higher calorie burn and improving lower body strength and bone density over time. Starting with light weights and gradually increasing is advised to prevent injury. Overall, walking provides numerous health benefits. Research shows that increased daily step counts can significantly lower the risk of death and cardiovascular issues. Studies indicate that taking about 7,000 steps a day can offer significant health benefits, although even small increments of activity can be beneficial. Walking is a simple yet powerful way to improve overall health, and with these tips, it can become even more effective.