How long should you walk?

Fascinating article about how long to walk to maximize the activity's benefits.

Key point: "...walking for just 40 minutes several times per week reduces the risk of heart failure in post-menopausal women by 25 percent."

Other points:

  • "...the benefits of walking were consistent regardless of a woman’s weight or other forms of exercise."
  • "It’s also not necessary to power walk; moving at an average to fast pace is enough to reap all the necessary benefits."
  • "...longer, less strenuous workouts are more effective in prolonging longevity than high-intensity cardio."

That sounds about right. I've found when I get past 30 minutes, I feel like my conditioning is improving.

Walk off heart failure


Key point: "...every additional 30 to 45 minutes of daily activity was linked to the following risk reductions — 9 percent for overall heart failure, 8 percent for heart failure with preserved ejection fraction [the lower left heart chamber does not fill properly with blood and, therefore, pumps out less blood to the body] and 10 percent for heart failure with reduced ejection fraction [the heart muscle does not pump the necessary amount of blood to the body]."

Heart failure is increasing because of the growing number of older adults, but physical activity protects the heart from that kind of decline. 

The majority of active agers report walking as their primary physical activity, so Nordic walking can be an important part in your arsenal against heart failure.
How to use walking to lose weight

Here are some tips from an article about using walking as a weight loss method

Main point: "...you absolutely can lose weight by walking, but you have to keep these things in mind to make the most of it."
  • Walk briskly
  • Walk farther
  • Vary your pace
  • Vary your route
  • Count calories accurately
  • Incorporate body weight movements/exercise into the walk
Nordic walking helps you put those tips to action. How is that?
  • Everyone using poles tells me they naturally walk faster.
  • You can increase your distance with little strain because researchers found that Nordic walkers don't feel like they're working harder even though the activity is engaging more muscles.
  • Because you walk faster, you can also slow down, customizing the intensity of the activity. My favorite way is to include hills in my route. My pace naturally varies without my having to think about it.
  • I can change routes in my neighborhood. You can also vary your route by walking in different parks in your community.
  • Counting calories? Nordic Walking Guy says "Don't eat like a teenager!" Once you get past that, there are many systems out there to help you be more accurate in managing your food intake.
  • Have you tried doing squats and lunges while Nordic walking? The poles give you support and balance.


Subscribe to: Posts (Atom)