You are probably not the only one who thinks that you need hard workouts or strict to live well. However, new research shows that a simple 14-15 minutes of daily walks can help not only improve health but also to extend life expectancy. It is a simple but effective tool that does not require expensive sports clubs or complex diets.
Why walking improves longevity
Recent studies show that daily walking, even short, can significantly improve your health and prolong life. A study published American Journal of Preventive Medicineshowed that people who walked at a fast pace of only 15 minutes a day had a 19% lower risk of death from all causes.
“Fast walking increases heart rate, which makes the heart stronger and improve the use of oxygen in the body,” says Dr. Raja Dasguuta, Garage Gym Reviews Medical advisor.
Why choose a quick walk?
Although any physical activity is useful, fast walking has special advantages. This is not only the number of steps, but also their pace, which affects health.
“Fast walking is the” golden middle, “explains Dr. Dasgupta. “It is not too intense but effective enough to challenge the heart, lungs and muscles.”
How to walk fast?
Fast walking means moving at a pace that breathes are a little harder, but you can still talk (but you can’t sing). This is usually about 100 steps per minute or about 15 minutes for 1 mile. If you use a smart watch, your heart rate should be in the middle area, usually 50-70% of the maximum heart rate.
Short walks – great effects
Recent studies have shown that even a short walk every day can be very useful. “You don’t need an hour’s workout to get the results,” says Dr. Dasgupta. “For women, middle -aged walking at a fast pace for 15 minutes a day helps protect against muscle loss, strengthen bones, improves mood and maintain heart health.”
Tips for Walking Make More Effective
If you want to walk faster but you are not used to high pace, these simple tips can help:
- Use your hands: “Fold them at 90 degrees and fluctuate them naturally to move faster and train the upper body,” says Dr. Dasgupta.
- The steps must be short, but fast: “Short steps allow you to reach the pace faster and are more effective than trying to take the steps longer,” he adds.
- Keep a good posture: “Proper posture helps to breathe more easily and reduces back and hip pain.”
A short but effective walk everyday can not only improve your well -being, but also add a year to your life. So the next time you meet a friend or browse the internet, try a walk for a few minutes. It is a simple and useful investment in your health.
Photos associative © canva.
