Advertising
Advertising

Why You Should Walk, Not Run, For Weight Loss And Better Health

Why You Should Walk, Not Run, For Weight Loss And Better Health

Are you a busy individual who wants to live healthier and look better? If so, ditch the lousy excuses and start a walking program immediately! Walking isn’t just for getting around – it can also be a highly effective way to keep you in good shape! Here are some excellent reasons why you should walk, NOT run, for weight loss and better health.

Walking is the Better Choice

Inactivity leads to obesity and poor health. Get up and walk around your neighborhood, church parking lot, school track, shopping mall, or favorite walking path. Simply stand up and put one foot in front of the other. Routine, vigorous walking can eventually create a substantial improvement in your quality of life. Here’s a list of key benefits of walking:

Advertising

  • You do not need to join a gym.
  • No special equipment is needed.
  • Gives you more energy and vigor.
  • Lowers your blood pressure.
  • Improves your mood and self-esteem.
  • Helps reduce anxiety and depression.
  • Wards off Type 2 diabetes.
  • Protects against falling and bone fractures.
  • Reduces the risk of having a heart attack or stroke.
  • Helps you sleep better and have a positive outlook.
  • Provides relief from joint swelling and pain from arthritis.
  • Supports strong bones, lean muscle tissue, and joint health.
  • Minimizes stress and thereby decreases the risk of heart disease.
  • Decreases your bad cholesterol – low-density lipoprotein (LDL).
  • Raises your good cholesterol – high-density lipoprotein (HDL).
  • Burns calories for weight loss and weight management.
  • Lowers the risk malignant tumors such as breast cancer and colon cancer.

Why You Should WALK and NOT Run

Thomas Jefferson declared walking to be the best exercise. Research in the American Heart Association’s Journal of Arteriosclerosis, Thrombosis and Vascular Biology compared data from two studies and observed that for the same amount of energy expended, walkers received greater weight loss and health benefits than runners. Walking reduced the risk of heart disease by 9.3%, while running reduced it by 4.5%. Walking had a more potent effect on heart disease risk factors from a caloric perspective.

Here are some benefits of walking over running:

Advertising

  1. Walking results in fewer injuries than running.
  2. Walkers can usually walk in whatever apparel they are wearing with a quick change into a pair of comfortable shoes.
  3. Walkers impact the ground at 1.5 times their body weight with each step; runners impact the ground at 3 times their body weight.
  4. Walking works your bones and muscles against gravity, inhibiting bone loss and prolonged maladies.
  5. Walking stimulates your brain and enhances your attention and working memory, particularly if you do a nature walk.
  6. Walkers perspire and sweat less than runners do, making it possible for them to exercise without requiring a shower immediately after.
  7. Walkers, unlike runners, can decrease their pace to enjoy their surroundings, check out an unusual sight, or grab a snack from a shop or fruit tree.
  8. Walking is enjoyable at all ages; high-impact exercise is typically more challenging in later years.

Start Walking for Better Health

Set up your walking program to get approximately 30 minutes of brisk walking on most, if not all, days of the week. For maximum effectiveness, set a goal to walk at a moderate pace (3 to 6 miles per hour) for two miles on 5 or 6 days of the week. These recommendations will help you start your walking routine and sustain it with minimal aches and discomforts.

  • Select walking shoes that support your arch and slightly elevate your heel with thick soles that can absorb shock.
  • Should you decide to purchase exercise gear, choose moisture-wicking fabrics that draw sweat and perspiration off of the skin.
  • Choose apparel that prevents inner-thigh rubbing.
  • Set walking goals and establish milestones for rewards; monitor your progress with a walking journal.
  • Walk almost anywhere and at any time. If you’re having inclement weather, walk somewhere indoors such as a mall.
  • In lieu of stretching cold muscles, warm up by walking slowly for five minutes, and then begin your brisk walking. Slow down your last five minutes in order to cool down. Be sure to do gentle stretches after your cool down.
  • Start slowly and gradually increase your steps to avoid sore muscles and joints. Begin to walk farther and for longer periods of time as you develop strength and endurance.
  • Start out by walking 5 or 10 minutes a day, working up to at least 30 minutes for all-inclusive cardiovascular benefits. Feel free to divide your 30 minute walk into shorter sessions if you need to.
  • If you already do 30 minutes of moderate, physical activity each day, start doing more. Extend your workout time by using the stairs instead of the elevator; get off the bus a few stops early; park your car at the farthest end of the parking lot.
  • Do a strength building exercise routine at least twice a week. Consider using light hand weights to help build your upper body.
  • Infuse power walking into your program; utilize it as your main workout activity, or use it along with another sequence to mix things up a bit.
  • Make walking fun; bring a friend or pet along with you and choose a safe location that you enjoy.
  • Join a walking club. Recruit teammates or family members for an after-dinner walk – be certain they are able to walk at your pace and distance.
  • Stay cool and drink plenty of water; wear sunscreen when appropriate.

Keep in mind that a brisk walk is a great low-impact workout technique to obtain and sustain great health. It’s an easy, inexpensive way to exercise, and it’s a smart way to keep your weight under control. Scientific studies continue to prove that walking is more beneficial to the body overall than running.

Advertising

Disclaimer: The text and links to content furnished herein are produced for informational purposes only. They’re not intended as a substitute for professional medical advice, diagnosis, or treatment. Reliance upon any information provided in this article is at your own discretion.

Featured photo credit: Cabarita Ocean Health Retreat via cabaritaoceanhealthretreat.com.au

Advertising

More by this author

This Is What Happens When You Drink Only Water For 30 Days 7 People You Should Talk to When You Feel Lost What Will Happen To Your Body When You Stop Exercising Science Explains Why People Love Heavy Blanket With Air-Con In Summer For Sleep Why You Should Walk, Not Run, For Weight Loss And Better Health

Trending in Exercise

1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

Read Next

Advertising
Advertising
Advertising

Published on October 17, 2019

How to Build Endurance Fast and Enhance Stamina

How to Build Endurance Fast and Enhance Stamina

Day to day we all suffer. Life is hard, have you ever got to work and just stopped right in front of the stairs and just absolutely dreaded the thought of having to go up to them? By the top, you’re out of breath, uncomfortable and sweating.

So, how to build endurance fast and enhance stamina? We will look into the tips in this article.

What Is the Best Exercise for Endurance?

When faced with any exercise venture, we will always ask ourselves “What is the best way to get to our goals?”

Really it does depend. Why do I say this?

There are a lot of variables as to what form of exercise I might recommend for you. Not to worry I just won’t leave it there. I’ll give you examples that will fit for many different scenarios.

Advertising

When recommending forms of cardio for people, you have to examine many things like, how long have they been training, their age, any injuries that were diagnosed by a medical professional and just some nagging pains that they may have from overly tight muscles.

When faced with someone who is very under trained, has worked years at a desk, and hasn’t trained in decades, I would recommend a non-impact form of cardio like a bike, elliptical, row, reason being that their muscles, tendons and ligaments aren’t used to bearing hundreds of pounds of impact that is caused every single time we jump, land, run. This same idea would go for someone who has any kind of arthritis in the knees, back etc.

When faced with running, and sprinting, I would recommend these modes of cardio to those clients that have experience with these forms of cardio, whether that be athletes or just casual runners; of course, assuming that they have good running technique and footwear. Without good running technique or footwear, you are bound to run into some sort of injury eventually.

Types of Cardio: LISS Vs HIIT, Which Is Better?

There are two main forms of cardio that people are familiar with or have heard of.

One of them is “LISS” which stands for low intensity steady state. This form of cardio wood be represented by a form of cardio that is not very taxing and doesn’t involve any sort of intervals. A good example would be walking on the treadmill on a slight incline and moderate paced walk that you are able to keep up for approximately an hour.

Advertising

Currently on fire, the very well known form of cardio “HIIT” which stands for high intensity interval training. This cardio is very intense and includes spurts of near maximal effort followed by a complete rest or active recovery (walking). Perfect example of a HIIT workout would be interval sprints, sprinting maximal effort for 20 seconds followed by a minute of walking (1:3 work to rest).

Now that you know what they are, you may be asking which one is better for you. And the answer is, both! Both will build your endurance and when we combine both of them into your training protocol, you will build your endurance and stamina even faster than just using one or the other!

Here’s a routine you can take reference of:

Mock Training Week (Novice Trainee)

  • Monday: HIIT sprint (1:3 work to rest) 20 min
  • Tuesday: LISS bike (slight resistance) 60 minute
  • Wednesday: LISS walk (outside if possible) if not slight incline light pace, 60 minutes
  • Thursday: OFF
  • Friday: HIIT row machine(1:2 work to rest) 20 minutes
  • Saturday: LISS walk (outside if possible) if on treadmill small incline, light pace
  • Sunday: OFF

*the allotted work to rest ratio will vary based on the level of physical fitness of the individual

Advertising

How to Build Your Physical Endurance

When building a customized cardio program, it is very important to know your baseline level of cardio done via fitness testing. These tests will give you a good measure from where you are starting, so you can easily measure your progress a few months down the road.

If you’re not familiar with exercising programming and really want to train efficiently and with good form, it would be a good idea to hire a Personal Trainer. The trainer will be familiar with performing these types of fitness test and can ensure they are being performed exactly the same each time to ensure accurate results. A Personal Trainer can also help you build a customized cardio program tailored to your goal of building endurance based on your current fitness levels.

How Endurance Is Actually Built

Endurance is actually built by challenging our base fitness of cardio which in turn build our Vo2 Max (most amount of oxygen we can use during exercise), which is the best measure of cardio/endurance.

In order to challenge our endurance, we must make our heart more efficient. A good measure to see if you are improving would be to do a run for 5 minutes at a certain speed on the treadmill and then measure your Heart Rate immediately after; then repeat that exact test 8 weeks down the road to measure your progress that way.

Another good way to measure our progress would be by increasing the difficulty of your workouts weekly/bi-weekly so you can see that you are progressing week to week.

Advertising

Final Thoughts

Besides the workout advice above, I suggest you combine all these following quick tips:

  • Eat healthy and unprocessed foods.
  • Challenge your cardio/endurance (train with intensity).
  • Train frequently.
  • Track your progress.
  • Get to a healthy body weight.
  • Build a good cardio program.
  • Have a goal.

Do these consistently because without sustainability, we will not see the most amount of results possible.

Great changes require consistency and hard work. Keep at it and follow your goals, results will come!

Featured photo credit: asoggetti via unsplash.com

Read Next