Walk It is much more than an everyday activity: small changes in the way of doing it can transform this simple movement into a powerful tool to improve health.
New recommendations from Elroy Aguiar, assistant professor of exercise science at the University of Alabama, reveal that There is no need to meet demanding goals or exhausting routines to reduce the risk of disease and strengthen the body. Simple and accessible adjustments allow daily walking to provide metabolic, muscular and cardiovascular benefits, as the specialist explained to The Independent.
Walking stands out as one of the most accessible and easy forms of exercise to incorporate into your daily routine. “For most people there are few barriers in terms of cost, equipment or skills; that’s why we consider it one of the best options,” Aguiar explained. Along the same lines, the World Health Organization (WHO) supports regular walking as an effective habit for reducing the risk of mortality from any cause.
A meta-analysis published in the European Journal of Preventive Cardiology showed that with only 3,867 steps per day, general mortality decreases, and for cardiovascular mortality it is enough 2,337 steps a day.
Increasing the pace of your steps is one of the most effective ways to get more results in less time. Walking at 100 steps per minute is equivalent to moderate intensity physical activity, defined by the WHO as the minimum recommended threshold. For those looking for more encouragement, 130 steps per minute allows you to achieve vigorous intensity.
Most people, when walking purposefully, already adopt a cadence of between 110 and 115 steps per minute. “Increasing the number of steps per minute maximizes the benefit you get from walking”Aguiar highlighted.
Aguiar’s research indicates that adding brief periods of greater demandeven just one minute a day, improves waist circumference, blood pressure, cholesterol and glucose. “With just one minute a day of higher intensity activity you can obtain health benefits,” said the researcher.
This combination helps reduce the risk of metabolic syndrome, which groups factors such as elevated blood pressure, high triglycerides and increased glucose. Those short on time may also benefit from including short episodes at a higher pace.
Walking for 15 minutes after each main meal helps control blood glucose levels and prevents spikes that increase the risk of insulin resistance, type 2 diabetes and hypertension.
Aguiar stressed that medication for glycemic control should be the last option, always prioritizing regular exercise.
On the other hand, there is the rucking which consists of walk with added weight, usually in a backpack. Aguiar pointed out that this method increases oxygen consumption, heart rate and caloric expenditure.
In addition, it requires greater effort from the leg muscles and promotes the improvement of muscle strength and bone density. It is recommended to start with low loads, such as two kilograms, and gradually increase them to facilitate the body’s adaptation and reduce the risk of injury.
The evidence gathered by Aguiar shows that 10,000 steps a day They are not essential. A range of 2,000 to 4,000 steps a day is already associated with a reduction in general and cardiovascular mortality.
A study from the University of Granada identified that most of the benefits against cardiovascular risk arise from 7,000 steps per day. For every increase of 1,000 steps, the risk of death from any cause decreases by 15%, and for every 500 more steps, cardiovascular mortality falls by 7%.
Aguiar recommends alternating higher speed intervals during your usual walk, adding minutes after meals and trying the rucking with light loads, increasing the weight little by little.
Adapting walking with these adjustments represents an accessible and low-cost strategy to strengthen the cardiovascular system, improve muscle and bone health, and promote body weight control. According to The Independentthese benefits include protection against injury and promoting a long-term healthy lifestyle.
