There is nothing better than starting the day with a nice long walk. Some prefer jogging over walking.
These are the base of the world of fitness, and experts agree that they are the best aerobic exercises that stimulate healthy weight loss process, boost mood and energy, regulate blood pressure and cholesterol, and lower the risk of developing cancer, diabetes and heart disease.
Some consider walking to be a way to get somewhere, but it is actually the greatest things to do to your body. It is healing and strengthens health. Is there any other way to improve your physical appearance?
Every step improves your cardiovascular health, tones your muscles, and boosts their ability to melt fat. it also decreases the risk of developing numerous diseases.
Walking and running
Brisk walking does more when it comes to reducing the risk of cardiovascular issues.
For the needs of a recent study, scientists examined the results of 2 different studies for 6 years. They involved 22,060 runners and 15,045 walkers. The participants were aged between 18 and 80.
According to the results, the participants in both groups used the same level of energy, but walkers sure gained more benefits than their running colleagues.
Running reduces the risk of developing heart disease by 4.5%. Believe it or not, walking can reduce it by 9.3%. Walking has a higher impact on the following causes of heart disease:
- Walking lowers the risk of first-time hypertension by 7.2%. Running reduces it by 4.2%.
- Walking lowers the risk of first-time high cholesterol by 7%. Running reduces it by 4.3%.
- Walking AND running lower the risk of first-time diabetes by 12%.
Dr. Paul Williams, the leader of the team, revealed that moderate-density walking and running bring huge health benefits, since both activities stimulate the same groups of muscles. The doctor is part of the Lawrence Berkley National Laboratory in California.
It is all about the intensity. Runners and walkers should invest the same energy to get the same benefits, meaning that walkers shoulg walk a bit longer than runners in order to obtain the same benefit.
You can walk and run almost anywhere at any time. You do not spend any money, moreover, you can actually improve your social life.
Running is considered more rigorous, so if it is your first choice, go for a suitable program that will get you close to the desired conditioning.
The danger of pushing too hard
The report from the journal of the American College of Cardiology reveals that forcing the body will only keep you away from the benefits you may get.
The group of researchers from Denmark found that those who run at a fast pace for at least 4 hours a week, and more than thrice a week, run at the same risk of that as those who sit for too long and do not do any kind of physical activity.
These were the results of 12-year study. The outcome did not change even after researchers included other confounding factors like sex, age, health records, family history of heart disease and diabetes, smoking and alcoholism.
Individuals who ran less than three times a week 1 one to 2.4 hours, at a slow to moderate pace, marked the lowest risk of death.
Those who ran for 2.5 to 54 hours a week at a faster pace, less than three times a week, had a higher risk of death. In numbers it is 66%.
If your goal is to lose weight and be healthy, go for a happy medium that will strengthen your heart, regulate blood sugar and help you burn calories.
It is good to know that such a simple activity like walking can get you close to the body of your dreams.
Walking is great for you
Fitness beginners love walking, and so do patients with any kind of health problem. Overweight people should walk instead of run in order to avoid the excess stress.
Unlike brisk walking, running is a repetitive activity, and it brings a higher risk of injuries. According to fitness gurus, running is a high impact exercise that may cause knee injuries. It is also more dangerous for your hips and joints. Walking is considered to be a low impact activity, and it causes almost no damage to the body.
There is a slight change to hurt your hips and knees, but you should also do lunges and squats twice a week.
Women who walk 10,000 steps a day feel 4.6 years younger. 10,000 steps make men feel 4.1 years younger as well. You can walk while you work. Have a walking meeting or purchase a treadmill desk.
Running or walking?
If you still love your jogging routine early in the morning, pick green grass areas, woodland trails, and man-made tracks. Get a pair of good running shoes and make sure you run right. Run a bi longer every other day.