We all know the small habits that can help us stay fit – like taking the stairs instead of the lift or walking instead of driving for short trips. But did you know that walking quickly can have even greater health benefits compared to walking at a normal pace? In this article, we’ll explore why fast walking is so beneficial, how to include it in your routine, and how to track your progress.
Why Fast Walking is Beneficial for Your Heart
Fast walking offers more than just a way to get from one place to another faster. It can significantly improve your cardiovascular health. Studies have shown that walking at a brisk pace can reduce the risk of heart diseases. For example, a study conducted in Australia found that people who walk faster have a lower chance of developing cardiovascular problems. The research revealed that those over 60 could reduce their cardiovascular risk by up to 46%, while younger adults could see a 59% reduction in risk.
But the benefits don’t stop there. Regular brisk walking can also strengthen your immune system. Engaging in moderate-intensity exercises like fast walking for at least 150 minutes a week can offer protection against a range of illnesses, including severe conditions like COVID-19.
Defining 'Fast Walking'
So, what exactly qualifies as ‘fast walking’? Experts recommend a pace of 5 to 7 km/h (about 3 to 4.5 miles per hour) to reap the health benefits. This speed has been shown to be ideal for improving cardiovascular health. However, it’s not just about how fast you walk; the total distance also matters. Aim for 6,000 to 10,000 steps per day to experience the full benefits of walking.
Practical Tips to Include Fast Walking in Your Routine
Making fast walking a regular part of your day doesn’t have to be difficult. Here are some practical tips to help you get started:
Choose the Stairs: Instead of taking the lift, use the stairs to increase your daily step count. It’s a great way to get your heart pumping.
Walk for Short Trips: For short errands or trips, leave the car at home and walk instead. This is an easy way to sneak in some fast walking.
Use Breaks Wisely: During your lunch break or any other time during your day, take a brisk walk around the block to clear your mind and get moving.
Set and Track Goals: Set daily walking goals to stay motivated. Use tools like the Teamfit app to track your steps and monitor your progress.
How to Track Your Walking Progress
To stay on track with your walking goals, using an app like Teamfit can be incredibly helpful. With it, you can track your walking speed and distance, making it easier to see your progress over time and stay motivated.
By understanding the science behind the health benefits of walking quickly, you’ll have even more reasons to incorporate it into your routine. Regular physical activity, such as fast walking, is one of the easiest and most effective ways to improve your overall health and well-being.
If you want to learn more about the health benefits of walking or find additional tips to boost your fitness, explore more research and expert advice on how simple daily habits can improve your life.
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