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Walk Faster: Tiny Changes, Big Health Wins!
14 Dec
Summary
- Higher exercise intensity combined with volume yields best health benefits.
- Even one minute of high-intensity activity daily can improve health.
- Brisk walking lowers blood pressure for up to 24 hours post-exercise.
For optimal health benefits, it's not just about how many steps you take daily, but also the intensity of your activity. Research indicates that a combination of exercise volume and quality leads to the greatest improvements in cardiovascular risk factors, such as blood pressure and blood sugar levels. Incorporating brief periods of faster walking or jogging can significantly enhance these outcomes.
Even short bursts of intense activity can be highly beneficial. Studies suggest that the highest one-minute intensity of activity averaged across a day is a strong indicator of metabolic syndrome risk. Applying this, one can maintain their usual walking pace for most steps, but include a brisk stroll or jog at some point, potentially increasing cadence and reaping rewards.
This approach to exercise can effectively reduce weight and abdominal fat, which are linked to serious health risks. Furthermore, regular brisk walking can decrease blood pressure for up to 24 hours and lower blood glucose levels for as long as 48 hours post-exercise, contributing to the reversal of early-stage metabolic syndrome risk factors.
