Walking is a kind of mental and health clarity for the body. It is an exercise that does not require equipment and can be practiced everywhere. So which one is better, fast walking or slow walking? How many miles does a person need to walk every day?
What happens to your body every day when you walk
Improve heart health
Walking increases your heart rate, which improves your pumping function. By walking at a moderate pace every day, your heart will be able to pump blood more easily and efficiently over time.
Walking every day also increases cardiovascular endurance, which allows a person to exercise longer and harder.
Keep your bones healthy
Walking is an activity that uses one's body weight, so make time every day to maintain bone health, increase bone density, and reduce the risk of osteoporosis and fractures.
Improve mood
Walking can provide a daily dose of happiness as it triggers the release of substances called endorphins, which stimulate happiness and reduce stress. Therefore, walking can help control anxiety and stave off depression.
improve sleeping
Taking a daily walk may improve your sleep, in part due to reduced stress. When your body is tired, it demands rest and falls asleep more quickly.
Increase energy levels
Deep sleep and a good mood are the secrets to the increased energy you get from walking every day.
strengthen muscles
Walking exercises the muscles of the lower body, which makes them stronger and improves your fitness.
How much does a person need to walk every day?
This depends on the person's health and age. Check with your doctor first.
Generally speaking, "the average American walks 3,000 to 4,000 steps a day, or about 1.5 to 2 miles," says Dr. Thom Rick of the Mayo Clinic in the United States.
"It's a good idea to know how many steps you take per day now as your baseline. After that, you can work toward your 10,000-step goal by adding a thousand steps per day every two weeks," he says.
Healthy walking will keep you from kilometers
As we have already mentioned in the previous paragraph, this depends on the health and age of the person. Check with your doctor first.
But in general, walking 10,000 steps is equivalent to about 6-7 kilometers.
It's better to walk quickly
Walking at a fast pace is generally recommended, but a pace that suits your breathing is based on the "voice test," which means walking at a pace where you can carry on a conversation but not sing.
According to a study published in 2022, the "fast pace" of walking can lead to positive outcomes in heart disease, cancer and dementia, in addition to the total number of steps taken each day, Qatar News Agency reported.
Research conducted by the University of Sydney in Australia confirms that a person's walking speed is just as important as the number of steps he takes each day.
Walking 10,000 steps a day has long been linked to a lower risk of dementia, heart disease, cancer and death, according to research, but now experts have found that faster steps - such as "brisk walking" - show benefits beyond just the number of steps recorded .
"We conclude that for preventive health benefits, people can not only aim to reach 10,000 steps per day, but should also aim to walk faster," said co-lead author Matthew Ahmadi, a researcher at the University of Sydney's Charles Perkins Centre.
Borja Del Pozo Cruz, associate professor at the University of Southern Denmark and a senior health researcher at the University of Cadiz in Spain, said: "In less active individuals, our study also shows that taking up to 3,800 steps per day can reduce the risk of dementia.
According to research, every two thousand steps walked reduces the risk of premature death by 8 to 11 percent.
A faster pace also showed positive results for heart disease, cancer, dementia and death, as well as the total number of steps taken each day.
Is walking a sport?
Yes, walking is an exercise and it is one of the best exercises to burn calories, build muscle and help control weight.
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