Did you know there’s an exercise that is not only easier than running, but also burns more fat, and doesn’t require you to be drenched in sweat and exhausted? It’s true! Say hello to brisk walking, your new best friend in achieving a healthier body and a happier heart.
The World Heart Federation Weighs In
The World Heart Federation (WHF) has conducted research that shows that brisk walking every day can burn more fat than the equivalent amount of running. Not only that, but their review of people’s health habits found that five days a week of fast walking almost doubles the heart benefits you would get from the same amount of energy used up in running. As Srinath Reddy, president of the WHF, puts it, “Your feet can carry your heart very far in life.”
The Benefits of Walking
So, what exactly are the benefits of walking over running? The WHF states that walking:
- Increases longevity: Even if you only walk 15 minutes a day, you significantly improve your life expectancy.
- Significantly reduces your chances of heart disease: Studies have shown reductions in heart disease risk of up to 11 percent.
- Burns more fat than running: A daily run of an hour drops the risk of heart disease by about five percent. But if you expend the same amount of energy walking, you reduce the risk of heart disease by more than nine percent.
Walking vs. Running
While both walking and running have their own advantages, walking clearly takes the cake when it comes to offering a safer, low-impact workout that is suitable for everyone. Here’s a breakdown of the differences between walking and running:
- Impact: Walking has a lower impact on the joints, making it a safer workout for people with joint problems or those who are recovering from an injury.
- Risk of injury: Running has a higher risk of injury due to the constant pounding on the joints, whereas walking has a low risk of injury because it is a low-impact exercise.
- Equipment: You don’t need any special equipment (like a treadmill) for walking; all you need are comfortable shoes and appropriate clothing.
- Accessibility: Walking is accessible to everyone – regardless of fitness level, age, or ability.
- Adaptability: You can easily adjust your walking pace or add intervals, hills, or weights to make your walk more challenging.
- Social aspect: Walking allows for easier conversation with a friend, which can make the workout more enjoyable and motivate you to keep going.
- Stress relief: Walking has been shown to lower stress levels, improve mood, and decrease symptoms of anxiety and depression.
How to Start a Walking Routine
If you haven’t been walking regularly, it’s important to start slow and build up gradually to avoid injury. Here are some tips to help you start a walking routine and keep it going:
- Choose the right shoes: A good, supportive pair of walking shoes is essential for preventing injuries and making your walk more enjoyable. Look for shoes with proper cushioning, arch support, and a flexible sole.
- Warm-up: Start your walk at a slow pace to warm up your muscles and prepare your body for exercise. This can help prevent injury.
- Set a goal: Aim for a specific distance or amount of time, and gradually increase your goal as you become more fit and comfortable with walking. Keep track of your progress in a journal or using a fitness app.
- Add variety: Change up your walking route or incorporate walking into other daily activities, such as taking the stairs, walking the dog, or parking farther away from your destination.
- Listen to your body: Pay attention to any signs of discomfort or pain, and consider taking a day off or cross-training with another low-impact activity if needed.
- Stay motivated: Find a walking buddy, join a walking group, or sign up for a charity walk to help keep you motivated and accountable.
- Cool down: Finish your walk by gradually slowing your pace and doing some gentle stretches to help prevent muscle soreness and maintain flexibility.
Conclusion
Incorporating walking into your daily routine can bring a myriad of health benefits, including burning more fat, reducing heart disease risk, and improving longevity. With its low-impact nature and adaptability, walking is the perfect exercise for people of all ages and fitness levels. So, lace up your walking shoes and hit the pavement – your heart, waistline, and overall well-being will thank you!
