#myths #facts #walking
It’s not only good for your physical and mental health, but it’s also extremely convenient, without the need for an expensive gym membership or extra equipment. But is one long walk better than several shorter ones? Do we really have to overcome 10 thousand every day? steps?
MYTH: it is ideal to walk 10 thousand. steps per day
Many people aim to walk 10 thousand a day. steps. But that number actually came about as part of a marketing campaign, not based on scientific evidence, says health and fitness consulting firm founder Dr. Amy Bantham. She conducted research by interviewing doctors and patients about changes in their physical activity behaviors.
According to her, there is still no convincing scientific evidence to support that the aforementioned number of steps is an ideal recommendation for better human health.
One study found that walking more steps each day led to incremental benefits. In this way, the risk of developing cancer and heart disease decreases, even before reaching 10,000. steps per day.
Anthony Wall, director of international business development for the American Council on Physical Activity and a personal trainer, says research shows that more steps are generally associated with greater health benefits.
A meta-analysis attempted to determine the minimum and optimal number of daily steps that would improve health. Over 111 thousand people participated in more than 12 studies. people.
It was observed that 2600-2800 steps per day were more beneficial compared to 2000 steps taken daily. All-cause mortality decreased by 8 percent, and the risk of cardiovascular disease decreased by 11 percent.
However, the greatest health benefits were observed after taking 8,800 steps daily. However, it is still unclear what minimum number of steps per day is most beneficial.
FACT: Walking helps control blood sugar
When you exercise, you encourage your muscle cells to take up glucose from the bloodstream for energy, lowering blood sugar in the short term and helping to maintain insulin sensitivity in the long term, according to the American Diabetes Association.
This helps reduce the risk of developing type II diabetes and related complications. And while any type of exercise is good for regulating blood glucose, walking is especially effective, especially if you do it right after a meal.
A systematic review and meta-analysis concluded that walking for just two minutes immediately after a meal is more effective at lowering blood sugar than standing or simply sitting. It can help people with diabetes or prediabetes regulate their blood glucose levels, and it can also help improve metabolism.
MYTH: Walking can cure depression and anxiety
Most physical exercise is associated with mental health benefits, but in most cases no single exercise, such as walking, can cure clinical disorders by itself.
How does walking affect mood? According to Michael Fredericson, M.D., a sports medicine physician, physical therapist, and surgeon at the Stanford Medical Clinic, “Over time, consistent exercise releases proteins called neurotrophic or growth factors, which cause nerve cells to grow and make new connections. Improved brain activity makes you feel better.”
If you have clinical depression, it is important to seek professional help, as therapy or medication may be necessary. Self-medication is not advisable, and walking will not be an appropriate therapy for a mental health disorder, he adds.
MYTH: Running is always better than walking
Walking is low-impact exercise. It provides benefits such as stimulating the release of endorphins, increasing blood flow to the body and brain, improving bone and muscle health, but without stressing the joints, says Dr. A. Bantham.
Walking is easier on the body than running and is less likely to injure you. Anyone can do this low-impact activity. Hip and knee position, body weight and arch shape can all contribute to problems when you run, says Fredericson, M.D., a sports medicine physician.
Many ask – is it better to run or walk. According to personal trainer A. Wall, it depends on the person’s goal: “If you want to improve your fitness, the circulation of oxygen and carbon dioxide in the body, running is a better way. If you want to lower blood pressure, feel better or sleep – then choose walking.”
Studies have shown that brisk or moderate walking can reduce the risk of high blood pressure, high cholesterol, and diabetes when it expends the same amount of energy as running.
MYTH: You don’t need to walk every day
Because walking is a low-intensity activity, it can be done daily and does not require any preconditions. However, if you’re really putting in a lot of effort while walking, says Dr. Fredericson, a sports medicine physician, take at least one rest day a week or incorporate other forms of physical activity into your routine, such as cycling or swimming.
According to the U.S. Department of Health and Human Services’ physical activity guidelines, adults should get 150 to 300 minutes of physical activity per week to get significant health benefits. moderate-intensity physical activity (e.g. brisk walking) or 75-150 min. intense physical activity (e.g. running).
FACT: To burn more calories, you need to go faster
Any physical activity burns calories – the more intense you exercise, the more calories you burn. This is also true when it comes to walking. Dr. Bantham says the number of calories burned during exercise depends on a person’s weight and body composition.
Based on Harvard Healt, a 155 kg person walking 5.6 km/h. at a speed of 30 minutes, burns 133 calories, and walking at 6.4 km/h. at speed – 175 calories. Consequently, if one’s goal is to burn fat, one will need to walk at a higher intensity or for a much longer time than other activities, the expert says.
To make walking more of a challenge and increase the number of calories you burn, intervals can be effective, alternating between periods of higher and moderate or lower intensity movement, according to a sports medicine doctor.
Incorporating intervals is great for improving fitness because your heart rate is more elevated than leisurely walking, which ultimately burns more fat and calories. Another interval method is to walk uphill on a treadmill or find a small hill outside to increase the intensity.
MYTH: Walking for 30 minutes without interruption will benefit your health.
According to the physical activity recommendations of the US Department of Health and Human Services, which set 150 min. goal of moderate-intensity aerobic activity, coach A. Wall recommends that people walk for 30 minutes each day five times a week to reach this baseline goal.
However, it is often mistakenly believed that you have to walk these 30 minutes in one walk. According to him, you can break this time into smaller sections and walk for 5-10 minutes. several times a day and still get the same benefits as walking half an hour once a day, as confirmed by the Centers for Disease Control and Prevention (CDC).
FACT: Walking quietly is beneficial
Silent walking or #silentwalking, which has become popular in one of the social networks, is not a new thing, but perhaps it has been forgotten by many. It is recommended to walk in silence, meaning no music, listening to podcasts or talking to a friend on a cell phone.
According to proponents of silent walking, this allows you to be with your thoughts and practice what might be called moving meditation. Although there are no studies on ‘silent walking’, a systematic review found evidence that meditative and mindful walking is beneficial for generating positive emotions, reducing stress and blood pressure.
Of course, this does not mean that walking while listening to music is not beneficial. If it motivates you to get on the treadmill or go to the park, count it a win.
MYTH: Walking indoors and outdoors produce the same results
When you walk outside, you’re covering varying terrain (such as different elevations) and a different environment compared to walking indoors on a treadmill. These differences can be very important.
One study that compared the effects of walking outdoors and indoors found that being outside, walking in a natural environment, helped participants achieve a higher average heart rate compared to walking indoors, even though they didn’t feel like they were working harder.
Walking outside also improved people’s energy levels. The authors of the study concluded that walking outside can be much more enjoyable and help you stay physically active. But if you can’t or don’t want to go outside, of course, walking on a treadmill is better than sitting on the couch.
