Walking is often perceived as a “less” strenuous or effective workout. A lot of fitness pros may even scoff at the idea of a walk being a “true” workout. You may even find yourself feeling like your cheating on the days you choose to walk rather than run or do a higher intensity workout.
But, many experts do agree that not only does walking yield a ton of health benefits, it also improves your overall fitness.
So, before you go discarding those comfy walking shoes, let’s talk about the link between walking and better fitness.
Walking and aerobic fitness
A brisk walk around the block has been shown to improve overall heart health.
In fact, one study showed that walking briskly for only 30 minutes a day can significantly improve V02 max - this is the maximum amount of oxygen the body can use during exercise.
In addition to improving aerobic fitness, walking has also been shown to reduce risk factors linked to cardiovascular disease. Reduced blood pressure, BMI, waist circumference and overall body fat were among some of the benefits of adopting a consistent walking habit.
You don't even have to clear a large chunk of time out of your day to reap these benefits. You can still get the cardiovascular benefits of walking by performing 3 bouts of 10-minute intervals. Every little bit counts, so keep that body in motion whenever you can!
Walking for strength gains and strong bones
While walking certainly isn’t going to give you the muscular frame of a bodybuilder, it still packs a big punch when it comes to sustaining your muscle mass.
One study looked at the benefits of walking amongst older adults and its impact on muscle mass.
Researchers found that those who performed higher amounts of moderate to vigorous activity (such as walking) significantly reduced their risk of sarcopenia - a condition defined as the loss of muscle mass and function (muscle wasting or “frailty syndrome”), commonly seen in older adults.
There’s also proof that walking can keep your bones strong. Because walking is a weight-bearing activity, it helps maintain bone density and strength.
Intensity matters!
While walking is hugely beneficial for overall health and wellbeing, we may need to pick up the pace.
The Canadian Society for Exercise Physiology (CSEP) recommends adults between the ages of 18-64 perform 150 minutes a week of moderate to vigorous exercise.
Brisk walking is one of the many activities recommended, but as CSEP outlines, the intensity is also important.
“Moderate-intensity physical activities will cause adults to sweat a little and to breathe harder. Vigorous-intensity physical activities will cause adults to sweat and be out of breath.”
~ Canadian Society for Exercise Physiology
By using ‘the talk test’, you can measure your intensity levels while walking. You should be able to talk, but carrying on a conversation may be challenging. If you’re able to talk at leisure, it’s time to speed up.
Make the most of your walking workout
You can get the most bang for your walking workout by making just a few small tweaks like varying the terrain of your outdoor walk or even adding hills to your usual treadmill routine.
And, the best way to get results from a walking program? In one word, consistency.
If you can’t fit in a “formal” workout, focus on walking as much as you can, whenever you can.
Make walking part of your everyday routine and you’ll reap those fitness benefits in no time.
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