Latest news with #walking
Yahoo
8 hours ago
- Health
- Yahoo
I Walked 1 Hour a Day for a Month and Lost 5 Lbs -- But That Wasn't the Best Benefit
I have an on-again, off-again relationship with exercise. There was a time in my 20s when I worked out consistently. I took a mix of fitness classes, such as boxing, cardio dance, HIIT and even bootcamps, when I was feeling really ambitious. When the pandemic hit and everything shut down, I kept working out through virtual classes to try to cling to some sense of normalcy. Once the world opened back up, I fell off. My job remained remote, so I had no real reason to leave my apartment. I tried to return to the classes I'd loved, but so many studios had closed down, and the remaining ones were no longer convenient for me without an office nearby. These days, the most exercise I get is walking from my bed to my couch to my 'office' inside my 700-square-foot apartment. My lack of daily movement had started to take its toll. In addition to gaining weight, I had no energy, struggled to fall asleep, and had body aches. I'm only 37. I'm too young to feel this old. I knew I had to do something to get more movement into my daily routine. My social media algorithm must have sensed this, relentlessly serving me video after video of fitness influencers out on their hot girl walks, trying to get their steps in. Could walking an hour every day really do anything substantial for my health? Stephanie Mansour, Start TODAY trainer and TODAY fitness contributor, assured me it could. 'Regular walking can significantly contribute to weight loss by burning calories and boosting your metabolism,' she explained. According to Mansour, walking can also improve cardiovascular health by strengthening your heart, lowering your blood pressure, and reducing the risk of heart disease. My blood pressure was borderline high at my last physical, so this got my attention. I'd also been having chronic back and shoulder pain, which, you guessed it, can see improvement from simply walking more. 'Daily walks create muscle endurance, strengthen bones, and improve joint health, making it a fantastic low-impact exercise option,' Mansour says. Committing to a non-negotiable walk for an hour a day seemed like the lowest-effort way to motivate myself to move more, so I decided to give it a try. Here's what happened: Week 1 On day one, I weighed in at 149 pounds. This is the most weight I've ever carried on my 5'2' frame, and it was shocking to see. I took my measurements, laced up my sneakers and braced myself for an hour of walking. I was surprised at how tired I became almost immediately — the minutes dragged by. I attempted to pass the time by calling my mom to catch up. By the end of the call, I thought I'd knocked out at least half an hour of my walk. I was shocked to see only 13 minutes had gone by. The next day, the backs of my legs were sore, and I wasn't looking forward to this walk at all. I decided to break it up into half-hour increments, which were easier to complete separately, but made me dread that last half hour for the rest of the day. It was so tempting to skip it. Halfway through week one, I decided that breaking my walk in two was dragging things out and went back to a full hour. To keep myself motivated, I found destinations to walk to that I had wanted to visit. Some days, it was making it down to the park, about a half-hour walk from me each way. Most days, it was a cute coffee shop or lunch spot I'd wanted to try. By the end of week one, I had accepted that walking for an hour was now a permanent part of my daily routine, but never looked forward to it. I did notice I was sleeping a bit better than I normally do. Each day, I knocked my walk out first thing, which gave me a more consistent morning routine. Struggling to start your own walking routine? Ease into it with this 7-Day Audio Walking Challenge for a daily motivational podcast to help you get your steps in! Week 2 Walking wasn't quite as painful during week two, and most days I was able to knock it out with a podcast and forego getting myself a little treat (though it was hard to resist). I felt my stamina improve toward the end of this week, and I noticed I got slightly farther on my walks in the same amount of time as I had during the previous week. At first, I struggled to get my walks over the two-mile mark, but by the end of week two, I was hitting 2.5 miles without much trouble. Everything was going well until a heat wave hit my city. Up until this point, I'd been walking outdoors, but several days during week two hit almost 100 degrees, so I had to find an alternative. I dusted off my barely used gym membership to complete my hour-long walks on a treadmill for a few days while I waited for things to cool off. It took the pressure off of figuring out what route I'd take, but by the third day of this, I was pretty bored. For days when the weather doesn't cooperate, try a fun Indoor Walking Routine with Al Roker! Week 3 During week three, I went to visit family in Long Island. Thanks to the change in scenery, this was probably the only time I really enjoyed walking for an hour. 'Variety can keep things interesting and prevent burnout,' says Mansour, who encouraged me to change my routine to challenge different muscles and avoid boredom. So I committed to trying a new path every day to give my mind something new to focus on. Walking was finally part of my routine. I'd wake up around the same time each morning, get my walk out of the way, have breakfast and log on to start working for the day. During week three, I noticed a shift in my energy levels and overall mood. I felt more focused at work and more invigorated overall. Also, I slept like a baby. 'Beyond the physical changes, walking delivers impressive non-scale victories (NSV),' Mansour explains. 'Many people experience a noticeable boost in energy levels and better sleep quality,' Mansour said. Walking is also a great mood enhancer, releasing endorphins that combat stress and anxiety, making you happier and more balanced. By this point in my experiment, I'd built decent stamina walking. That is, until I tried to walk on the beach. The resistance of the sand and slope of the shore had my calves burning within the first few minutes of walking. At what I thought had to be the halfway point, I looked down at my phone to find that I'd been walking for a whopping seven minutes. I felt defeated, but persevered, breaking that walk into half-hour intervals. Week 4 By week four, I was over this walking experiment. The benefits you read about really are there. But I wanted my lazy mornings back in the worst way. Every morning, I had to convince myself not to quit or skip a day here and there. On the flip side, I was in a great mood every morning when I came back from my walk. I was happy that I'd gone. I was walking much more easily and my speed was noticeably faster. During week 4, I hit three miles for the first time. I reminded my pre-walk self about that post-walk feeling every day during this week. The day after I completed my one-month experiment, I spent the entire day sitting on my couch watching movies with my cat. The Result: 5 Pounds Down and Mood Way Up I waited until the end of the experiment to weigh myself again, out of fear that I hadn't lost any weight. When I weighed in, I was shocked to see the scale read 144.6. I'd also lost an inch off my chest and an inch off my thighs. The weight loss was nice, but it wasn't the best part of this experiment — it was feeling so much better overall. There's unfortunately no magic pill to get better sleep, mood, energy and focus — but walking an hour a day is a pretty low lift way to achieve these things. Something I've been trying to remember post-experiment when I don't feel like going on another walk. How to Start a Walking Routine If you're interested in starting a walking routine of your own, but struggle with committing like I did, Mansour offers the following tips: Walk at the same time each day. Making it a consistent part of your day, like first thing in the morning or after dinner, helps to establish a routine. Find your pace. Go at a pace that feels sustainable for you. You want to maintain a brisk pace that elevates your heart rate, but still allows you to maintain conversation. This helps prevent exhaustion, burns more calories and improves cardiovascular fitness. Start short and build up. Start with as little as five minutes daily and build up to longer periods. Warm up and cool down properly. Stretch dynamically with butt kicks or standing twists to loosen up your body before the walk, and then stretch with static holds (e.g., lunges on each side) after your walk. The Start TODAY app has guided warm up and cool down routines to bookend your walk. Stay hydrated by drinking plenty of water before, during and after your walks. And pay attention to the weather and dress appropriately to avoid overheating or getting chilled. Use an app to hold you accountable. Visually seeing a walking streak like you do in the Start TODAY app is a great way to keep you motivated and build momentum with your workout routine. Creating a new habit can be tough, but I can say firsthand that it does get easier. After seeing the benefit that can come with an hour daily walk, I do plan to keep walking regularly — while still leaving room for a few days lounging on the couch with my cat, too. For motivational walking podcasts, indoor walking routines and warmup and cool down stretches, download the Start TODAY app! This article was originally published on
Daily Mail
a day ago
- Health
- Daily Mail
Scientists discover remarkable health impact of a daily 'fast walk'
Hitting 10,000 steps a day is a goal for millions of us—but we should be focusing on the pace not the paces, according to a new study. Research suggests that going on a daily brisk 15-minute walk could boost heart health and reduce risk of death by 19 per cent. US researchers, who studied more than 79,850 adults from low-income areas, found that a short brisk walk was more beneficial than walking at a slower pace for three hours, even when overall leisure-time physical activity levels were accounted for. Experts argued that the findings show that walking, particularly at a brisk pace, is an effective form of exercise—especially for those in low income areas— that could protect against heart disease. It comes as alarming data released last year revealed that premature deaths from cardiovascular problems, such as heart attacks and strokes, had hit their highest level in more than a decade. In the UK, around 420 people of working age die of as a result of heart disease each week, which works out as 21,975 people a year. In the current study, which analysed data from the Southern Community Cohort Study between 2002 and 2009, participants reported how many minutes they spent per day engaging in walking slowly and walking fast. Walking at work, engaging in light exercise or walking the dog were classed as 'walking slowly', whereas more dynamic activities such as climbing the stairs, brisk walking and exercise were considered fast. Over a follow-up of just under 17 years, the researchers discovered that walking fast for as little as 15 minutes per day reduced the risk of all cause mortality by nearly 20 per cent. Writing in the American Journal of Preventive Medicine, they found the effect was most pronounced for cardiovascular disease. According to Professor Wei Zeng, lead investigator and expert in lifestyle factors and diseases, fast walking could reduce cardiovascular mortality by improving how efficiently the heart works and reducing obesity. This style of exercise has previously been shown to increase VO2-max —a measure of how much oxygen the body can process during exercise. A high VO2 max is associated with better physical fitness and lower risk of cardiovascular disease, indicating that the body is efficiently extracting and using oxygen from the blood. Prof Zeng concluded: 'Brisk walking offers a convenient, accessible and low-impact activity that individuals of all ages and fitness levels can use to improve general health and cardiovascular health specifically.' The experts, lead by Professor Lili Liu, lead author and trainee epidemiologist, are now urging health officials to encourage fast walking within all communities—especially those with limited access to healthcare—and address barriers to daily walking such as safety concerns. They added: 'Public health campaigns and community-based programmes can emphasise the importance and availability of fast walking to improve health outcomes. NHS data shows a rise in the number of younger adults suffering from heart attacks over the past decade. The biggest increase (95 per cent) was recorded in the 25-29 year-old demographic, though as numbers of patients are low even small spikes can look dramatic 'Individuals should strive to incorporate more intense physical activity into their routines, such as brisk walking or other forms of aerobic exercise.' The scientists, however, acknowledged that because physical activity data was only collected at the beginning of the study, changes in activity levels could not be considered. The paper also had some limitations, they said, including the fact daily walking levels were self-reported. Sedentary lifestyles in the UK, with Brits spending their workhours deskbound, then sitting in a train or car on their way home to sit down in front of the TV, have been estimated to kill thousands each year. The WHO puts the annual global death toll from physical inactivity at around 2million per year, making it in the running to be among the top 10 leading causes of global death and disability. Physical inactivity has been long linked to health problems like cardiovascular disease as well contributing to health problems like obesity, itself linked to an increased risk of type 2 diabetes and some cancers. Cases of heart attacks, heart failure and strokes among the under-75s had tumbled since the 1960s thanks to plummeting smoking rates, advanced surgical techniques and breakthroughs such as stents and statins. But now, other factors such as slow ambulance response times for category 2 calls in England — which includes suspected heart attacks and strokes — as well as long waits for tests and treatment have also been blamed.
Medical News Today
a day ago
- Health
- Medical News Today
Pick up the pace to live longer, new study suggests
Physical activity like walking is an important part of a healthy lifestyle. Research is ongoing regarding the benefits of physical activity in various populations. One study focusing on low-income and Black participants found that fast walking may decrease mortality risk by almost 20%.Physical activity is one thing that helps people stay healthy and reduce the risk of health problems as they grow guidelines from the Office of Disease Prevention and Health Promotion say that adults should get '150 to 300 minutes of moderate-intensity aerobic activity' each week, and this can include activities like brisk walking. A new study published in the American Journal of Preventive Medicine has explored the relationship between daily walking and mortality, primarily focusing on low-income and Black results of the study suggest that regular walking may help lower mortality risk. The most pronounced mortality reduction was related to fast walking. Even slow walking can bring heart benefitsThe researchers who conducted this study note that there is somewhat limited data focusing on low-income and low-income Black individuals when it comes to 'walking and other leisure-time physical activity.'For the study, they used data from the Southern Community Cohort Study, which includes participants from twelve southeastern states. About two-thirds of this cohort is Black, and over half of the cohort's participants made less than $15,000 a year when they enrolled in the study. For the current research, the main sample included 79,856 participants, who provided information on their daily walking habits, including speed and speed fell into two broad categories. Slow walking included things like walking at work and light exercise. Fast walking included things like brisk walking or climbing the time, participants were divided into categories based on ranges of walking time. Researchers also had data on things like smoking, alcohol intake, and leisure-time physical activity. Based on leisure-time physical activity, researchers divided participants into the three categories of 'inactive, fairly active, and active.'Researchers were able to consider the overall healthiness of participants' lifestyles, and they had data on death and major causes of death. The average follow-up time with participants was just under 17 years, and throughout this time, about 27,000 deaths occurred. The greatest number of deaths, around 13,500, were from cardiovascular disease. About 48% of participants did not report fast walking, and about one-third walked slowly for more than 3 hours each day. For participants in this slow-walking category, there was 4% decreased mortality risk, but this was not statistically researchers did find that slow walking for over an hour each day could lower mortality related to all cardiovascular diseases, though the strongest association was with a lower risk of death from ischemic heart disease. Boosting walking pace just a little may prolong longevityFast walking appeared to offer the most benefit, with almost a 20% decrease in mortality associated with 15 minutes of fast walking daily. After adjusting for lifestyle factors, the association between mortality and slow and fast walking became less. However, the association for fast walking was still highly significant. Sensitivity analyses revealed that fast walking appeared to most reduce risk for death from cardiovascular disease, particularly cardiovascular disease death caused by heart main finding of stratified analyses was that the association between fast walking and lower mortality appeared to be stronger for participants who did not smoke and those with higher income. They note that they did not observe significant variations for body mass index, comorbidities, or participants who engaged in slow walking, doing more fast walking helped to further decrease mortality risk. Finally, researchers found that the association between fast walking and lower mortality was not dependent upon participants' leisure-time physical activity. For participants doing any leisure-time activity, longer amounts of fast walking led to more benefits. Does brisk walking pace boost health or is it dictated by fitness?This research primarily focused on low-income and Black individuals, so more research can confirm similar findings in other groups, and the results may not be generalizable to other some data, like information on daily walking and lifestyle, came from participant reporting, and some of this data might not be acknowledge that some participants' walking reports could have included 'other types of physical activity' like climbing stairs, so misclassification is possible. Since they only looked at physical activity at baseline, they were not able to assess changes that could have happened in physical activity and how this could have affected outcomes. Researchers acknowledge risk for residual confounding and reverse causation. They suggest that future research can also see how factors like psychosocial stressors and material well-being play into fast walking and mortality risk. Finally, sensitivity analyses included participants who had missing data on walking and participants 'who died within the first 2 years.' The timing of death could introduce possible bias. Cardiologist Patrick Kee, MD, PhD, Vital Heart & Vein in Houston, who was not involved in the study, noted the following cautions when it comes to this research speaking to Medical News Today:'The ability to walk briskly may primarily serve as a proxy for overall physical fitness and the absence of severe comorbidities rather than an independent driver of improved outcomes. Individuals with obesity, frailty, advanced heart failure, chronic lung disease, a history of stroke with hemiplegia, or significant musculoskeletal issues may be underrepresented, and the self-reported nature of walking data further constrains the validity of the conclusions. Notably, the study does not establish causation nor does it validate brisk walking as an effective intervention to reduce cardiovascular mortality.''Brisk walking may primarily function as a marker of physical fitness and functional capacity rather than an independent health intervention,' Kee added.'There is a dose effect to walking'Overall, this study emphasizes the benefits of regular fast walking, which can help with informing recommendations. Kanwar Kelley, MD, JD, a triple board-certified in Otolaryngology Head & Neck Surgery (ENT), Obesity Medicine, and Lifestyle Medicine, and cofounder and CEO of Side Health in Orinda, CA, who was similarly not involved in the study, noted the following regarding the clinical implications to MNT: 'By recognizing that there is a dose effect to walking, recommendations can be better tailored to get the most effect from the intervention. Recognizing that there may be a difference between slow-walking and fast-walking, especially in specific populations, can have a similar effect to personalized medicine by recommending physical activities that may offer the most benefit to a particular patient.''While evidence suggests that walking in general can improve outcomes, the evidence in this paper can refine that recommendation and be more effective at setting goals. While not every individual can immediately engage in fast walking, using evidence such as that provided in this paper gives medical practitioners and physicians more leverage to help patients achieve a specific goal,' said David Cutler, MD, board-certified family medicine physician at Providence Saint John's Health Center in Santa Monica, CA, also not involved in the research, told us that, 'the fact that this population is at the greatest risk of premature death due to their low socioeconomic and minority status offers great hope for improving health outcomes in these populations.''Traditional cardiovascular risk factors such as controlling blood pressure, lowering cholesterol, managing diabetes, and stopping smoking need to be supplemented with the evidence-based science that strenuous exercise like 15 minutes of fast walking daily can reduce your chance of dying prematurely,' Cutler advised.
Yahoo
a day ago
- Health
- Yahoo
How to Maximize the Health Benefits of Walking
Credit - Ruslan Dashinsky—Getty Images Walking has many demonstrated health benefits: improving heart health, lowering blood sugar, burning calories for weight loss, and improving muscle tone. But most of the research on walking has focused on how long people walk, not how quickly. Recent studies have hinted that altering your walking pace—which has become popular as Japanese walking (also known as interval walking)—might have additional benefits. In a study published in the American Journal of Preventive Medicine, researchers led by Dr. Wei Zheng, professor and director of the Vanderbilt University Epidemiology Center, studied whether walking pace made a difference in people's health. They studied 86,000 people who reported how much they walked each day, as well as other health-related activities such as their diet and whether they smoked or drank alcohol. Over 17 years, the researchers tracked their death rates and correlated mortality to their walking pattern. They found that people who walked at a faster pace for at least 15 minutes a day had a lower risk of dying during the study period than those who walked more slowly. Both groups lowered their risk of death during that time, but the reduction was more impressive among those who regularly walked at a brisker pace. Read More: Why Walking Isn't Enough When It Comes to Exercise While those findings may not be entirely surprising, Zheng says the trial focused on a group of people who aren't typically part of exercise studies. About half of the people in the trial made less than $15,000 a year, and two-thirds of the participants were Black. Studies have documented that these groups 'are at high risk of many diseases including diabetes and hypertension,' says Zheng—so the lower mortality rate is especially reassuring, since it represents a relatively low impact and low cost way to improve health. Current government health recommendations advise moderate exercise for at least 30 minutes most days of the week, and Zheng says that his study shows that even 15 minutes a day can provide benefits. That's good news for people who may currently be sedentary and for whom starting an exercise program can be challenging. 'If you walk just 15 minutes a day, which is below the recommended level [of exercise], you still benefit,' he says. And while the results showed that people who walked the fastest had the greatest reduction in mortality, Zheng says it's important to remember that even people walking at a slower pace showed some benefit. That suggests that if people continue walking, even at a slower pace, and add a few minutes of faster paced walking into their regimen, they could increase their health benefits. Such interval training has long been popular in exercise regimens, but the latest data suggest it applies to walking as well. Contact us at letters@
Yahoo
2 days ago
- Health
- Yahoo
6 Benefits of Walking After Meals, According to Health Experts
Reviewed by Dietitian Katey Davidson, RD, CPTKey Points Walking after a meal can reduce blood sugar, improve digestion and boost mood. Just 15 to 30 minutes of walking after meals has been shown to be effective. Pair walks with activities you enjoy, like listening to podcasts or walking your tempting as it is to sink into your couch after your last bite, going for a walk instead can do your body a lot of good. Walking after meals offers several science-backed benefits—from lowering blood sugar to kick-starting digestion. Ahead, health experts share the top reasons why a post-meal walk could be a simple yet powerful habit to add to your daily routine. 1. Lowers Blood Sugar While you might not see this benefit directly—unless you wear a continuous glucose monitor or regularly check your blood sugar—walking after a meal can keep your blood sugar levels in check. 'A quick post-meal walk can help prevent your blood sugar from spiking,' says Chrissy Carroll, RD, CPT, a dietitian and certified personal trainer. She points to research showing that exercising after a meal improves glycemic response and reduces post-meal blood sugar levels in people with and without diabetes. Another study in healthy adults who walked for 30 minutes after eating found similar results. 'A moderate-intensity walk of as little as 20 minutes performed after a meal can lessen the glycemic response and decrease glucose,' adds Melissa A. Hatton, M.S., CPT, CES, PES, CNC, a certified personal trainer and instructor. Interestingly, the benefits were greatest with walking post-meal, compared to before meals. 'For best results, start your walk as soon as possible after you finish eating—that has a bigger benefit compared to waiting an hour,' says Carroll. 2. Gets Your Digestive System Moving If you're someone who often feels bloated after a meal, taking a post-meal walk may be your answer. 'Walking can help stimulate the digestive system, potentially reducing common concerns like bloating and constipation. Research found that a short 10– to 15-minute walk after a meal was linked to improved gastrointestinal comfort—including less bloating, gas and abdominal pain,' says Carroll. 3. Increases Circulation Moving your body helps to improve circulation by getting your blood flowing. Kunal Lal, M.D., a cardiologist, explains, 'Anytime we exercise, including walking, our blood flow typically redirects predominantly to our extremities and skeletal muscles for optimal perfusion.' Perfusion, which is the body's process of delivering oxygen and nutrients through the bloodstream to your tissues and organs, helps them function properly and stay healthy. "Ultimately, this enhances circulation in the body,' he says. 4. Lowers Blood Pressure Nearly half of U.S. adults have hypertension (high blood pressure), a risk factor for heart disease that's controllable through lifestyle changes and, in some cases, medication. Fortunately, walking is an effective way to reduce blood pressure. For example, a study in people with hypertension found significant reductions after one year of habitual walking. Even those with resistant hypertension—meaning their condition does not respond well to typical medical treatments—also saw improvements. 'A brisk walk for at least 30 minutes for five days a week has been clinically proven to reduce weight, which in turn can significantly improve blood pressure by at least 8 to 10 pressure points,' says Lal. 5. Supports Weight Loss Walking after meals is a low-impact, sustainable form of exercise that can support weight loss and weight maintenance goals. 'To lose weight, you must be in a caloric deficit. Adding a walk to your daily routine can help accomplish this goal,' says Hatton. In fact, research shows that even small amounts of aerobic activity—just 30 minutes a week—can lead to modest reductions in body weight, waist circumference and body fat among adults with overweight or obesity. However, working your way up to the recommended 150 minutes of physical activity per week has been linked to more significant reductions. 6. Boosts Mood Ever notice your mood lift after breaking a sweat? There's real science behind it. Exercise boosts levels of serotonin and dopamine, and triggers the release of endorphins—all of which helps to elevate your mood and promote positive emotions. 'Any exercise—walking included—can help boost mood and reduce stress,' says Carroll. 'Creating a habit surrounding meals will allow you to get more happiness-boosting physical activity into your day,' she adds. If a long walk isn't feasible, try breaking it up into a few 15-minute walks throughout the day. A great way to build new habits is habit stacking—pairing a new habit with something you already do. For example, if you usually do the dishes after dinner, try adding a quick walk right before or afterward. It could be a quick stroll around the neighborhood, a few laps in your living room or even walking up and down the stairs. Tips for Making Walking After Meals a Habit The good news is you don't have to walk for miles to reap the health perks; even just a few minutes after a meal can help. When it comes to building a habit, Hatton reminds us, 'It takes time to create a new habit. It takes an average of 66 days to form a new habit but can take as long as 254 days! It's very individual.' Here are some tips to help you get started: Plan Your Walks in Advance. At the beginning of each week, take a few minutes to think about when you can most easily fit in your walks. Choose a block of time when you're less likely to be distracted or interrupted. For example, if walking after lunch doesn't work because of a busy workday, consider making it part of your after-dinner routine instead. Treat Walking Time Like an Appointment. 'Amidst a busy schedule, it's important to carve out at least 30 minutes a day to walk around the block or even on a treadmill, if accessible; doing even this amount has tremendous positive health benefits,' says Lal. Follow a Structured Plan. If you're unsure where to start, following a premade walking plan—or creating your own—can help you build momentum. Pair Walking with an Activity You Enjoy. Try pairing walking with an activity you enjoy. You could chat with a friend, listen to a podcast or take your dog out for some extra steps, suggests Carroll. Our Expert Take Walking after meals—even just a few minutes—can offer a wide range of health benefits. It can help lower blood sugar, stimulate digestion, improve circulation, reduce blood pressure, support weight loss and lift your mood. Planning your walks in advance and pairing them with an activity you enjoy can make the habit stick. So before you wind down for the night, get some steps in to support your health. Read the original article on EATINGWELL
