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Do you know that just 30 minutes of walking a day, five days a week, could have a significant impact on your physical health and increase your overall activity and number of steps?
A study on the effectiveness of long and short walking, published in the Women’s Health Journal, found that overall physical activity is increasing in a group of women prescribed long walks, plus and some other surprising benefits have emerged for both.
And we’re also not talking about walking hours. During the study, achievable and relatively short distances and lengths were used and the results were very much Interesting.
Here’s all you need to know.
What is the study?
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The aforementioned study examines long and short attacks of walking and physical activity in women, although the prescription for walking for physical and mental health is universal.
The current exercise guidelines suggest at least 150 minutes of moderate aerobic activity a week, which can be accumulated as you want, as a 10-minute activity, performed throughout the day (now known as breakfast exercises) or 30-minute walks a week, as examples.
The study consists of an 8-week randomized controlled study of 60 inactive women. Each woman was appointed either to a control group or 30 minutes of walking five days a week (in a long duel) or three short attacks of 10-minute walks a day, all at prescribed heart rate.
Researchers have evaluated walking with a thieving and a self -reported journal for walking and measured steps a day, systolic and diastolic blood pressure, heart rate of rest, six minutes of walking tests, distance, height, ITM and hip and waist circumference.
The results show that people respond differently to each recommendation, even when volume and intensity are equal.
Those who are prescribed long sessions increase their overall level of physical activity and the number of steps more than a group with short duels and show a significant reduction in the circumference of the hip joint while increasing their six -minute walk -to -test distance.
Short duct walkers have had significant changes in their diastolic blood pressure compared to the control group and the two groups significantly improve the steps per day.
Despite the equal volume and intensity control in different groups, long walkers ended more walking and followed their recommendations for heart rate more precisely than short walkers.
This said that both were beneficial for overall health, with 67% of long buters and 47% of short boosters raising activity levels to respond to the recommendations. The study concluded that long buters could observe the biggest increase in physical activity and health benefits.
How to encourage myself to walk more?
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Although the study is conducted on women, the benefits of walking for physical health are universal for men and women and there are ways that anyone can involve more activity during the day.
Don’t think about increasing walking as exercise or boring. The thermogenesis of non -exerted activity (clean) can help you burn more calories and consume more energy and just mean doing activities outside eating, sleep and exercises that include moving around.
Consider taking calls while standing, using one of the best running paths under Deskon while working, gardeners, playing with your pets or children, or even cooking and cleaning. And these daily activities can be done by anyone at any time during the week.
The more activity you can fit into your day, the more steps you can take and you can burn energy by helping you manage your weight and levels of your physical activity.
If you find walking boring, we have included some interesting studies and training on pedestrian ones that can change your opinion.
But if you can walk 30 minutes at a time, at any time of the day and week, you can see some physical benefits.
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