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Did you know that walking just 30 minutes a day, five days a week, can have a major impact on your physical health and increase your overall activity and number of steps?
A study of the effectiveness of a long and short walk, published in The Journal of Women Health, has shown that overall physical activity has increased in a group of women, which has long walks, as well as some other surprising benefits.
And we’re not talking about hours either. During the study, the achieved and relatively small distances and the length of time were used and the results were very Interesting.
That’s all you need to know.
What is the study?
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The above study explored long and short women’s walking and physical activity, although the prescribing for physical and mental health is universal.
Current exercise guidelines indicate at least 150 minutes of moderate aerobic activity per week, which can be accumulated, no matter how you like, for example, 10 minutes of activities performed throughout the day (now known as exercise snacks) or 30 -minute walk five days a week as examples.
The study consisted of an 8 -week accident -controlled study with 60 inactive women. Each woman was assigned to a control group or walk five days a week (one long fight) or three short 10 minutes of walks a day in a fight-all this is set to the heart rate intensity.
Researchers rated walking using a pedometer and self -reported walking log and measured steps per day, systolic and diastolic blood pressure, heart rate, six -minute walking tests, distance, height, weight, BMI and lumbar and lumbar perimeters.
The results showed that people respond differently to each recommendation, even when the volume and intensity are equal.
Those who were assigned long fighting sessions increased the overall level of physical activity and the number of steps more than in a short fighting group and showed a significant reduction in the club, while increasing the six -minute pedestrian test distance compared to the control group.
Short walkers, compared to the control group, have suffered significant changes in diastolic blood pressure, and both groups significantly improved the steps a day.
Despite the uniform volume and intensity control between the groups, the long walkers completed more walking and more accurately followed their heart rate recommendations than short walkers.
By the way, both were good for overall health: 67% long fights and 47% of short matches increased activity level to meet the recommendations. The study concluded that long batteries may be noticed by the greatest increase in physical activity and health benefits.
How to encourage yourself to walk more?
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Although the study has been conducted with women, walking for physical health is universal for men and women, and there are ways to do more during the day.
Don’t think about walking as exercise or unpleasant. Thermogenesis (neat) of infidelity activity can help burn more calories and spend more energy, but simply means engaging in activities not when eating, sleeping and exercising, which involve movement.
Think about how when you call standing, using one of the best steps not enough, working, gardening, playing with your pets or children, or even cooking and cleaning. Anyone can do this daily activity at any time throughout the week.
The more activities you can fit into your day, the more action you can do and burn energy by helping manage your weight and level of physical activity.
If you look boring, we have included some interesting research and walking workouts that can change your thoughts.
But if you can walk for 30 minutes at a time, at any time of the day and a week you can see some physical benefits.
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