Walking is a clarity of mind and health for the body, and it is a sport that does not need equipment, and it can be practiced everywhere, so which is better is fast walking or slow How much does a person need to walk every day
What happens to the body when walking daily
Improve heart health
Walking raises your heart rate, which improves pumping function. By walking at a moderate pace every day, over time, the heart will be able to transport blood more easily and efficiently.
Walking every day also increases cardiovascular endurance, which allows a person to exercise longer and harder.
Maintaining bone health
Walking is an activity that uses a person's weight, so making time for it every day keeps your bones healthy, increases their density, reduces 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 that stimulate happiness and reduce stress. Walking can therefore help to control anxiety and avoid depression.
Improve sleep
Walking every day may improve sleep, and this is partly due to reduced stress, and that when tired the body will ask for rest and will fall asleep faster.
Increased energy levels
Deep sleep and a good mood are the secret of the increased energy that you will get when walking every day.
Strengthening muscles
Walking exercises the muscles of the lower body, this makes them stronger, improves your fitness.
How much does a person need to walk every day
It depends on the person's health and age. Consult your doctor first.
In general, Dr. Thom Rick of the American myoclinic says that "the average American walks 3 thousand to 4 thousand steps a day, or approximately 1.5 to 2 miles".
"It's a good idea to know how many steps you're walking now per day, as your baseline. After that, you can work towards the goal of 10 thousand steps by aiming to add a thousand steps a day every two weeks,"he said.
Healthy walking will be for you from kilometers
As we already mentioned in the previous paragraph, it depends on the person's health and age. Consult your doctor first.
But in general, a walk of 10 thousand steps is equivalent to about 6-7 kilometers.
Fast walking is better
It is generally recommended to walk at a fast pace, but the speed that suits your breathing is according to the "speech test", which means walk at a speed during which you can have a conversation, but be unable to sing.
According to a study published in 2022, the "fast pace" of walking leads to positive results for heart disease, cancer and dementia, in addition to the total number of daily steps taken, according to the Qatar News Agency.
Research conducted by the Australian University of Sydney confirmed that a person's walking speed is as important as the number of steps he takes per day.
According to research, walking 10 thousand steps a day has long been associated with a lower risk of dementia, heart disease, cancer and death, but now experts have discovered that a faster pace-such as "brisk walking"- shows benefits beyond the number of steps recorded.
"Our conclusion is that for the sake of preventive health benefits, people can not only aim to reach 10 thousand steps a day, but they should also aim to walk faster,"said co-lead author Matthew Ahmadi, a researcher at the Charles Perkins Center at the University of Sydney.
Associate professor Borja Del Pozo Cruz from the University of Southern Denmark, who is also a senior health researcher at Spain's Cadiz University, said: "for less active individuals, our study also shows that up to 3,800 steps a day can cut the risk of dementia by 25%.
According to research, walking every two thousand steps reduces the risk of premature death by 8% to 11%.
The faster pace also showed positive results for heart disease, cancer, dementia and death, as well as the total number of daily steps taken.
Is walking a sport
Yes, walking is a sport, and it is one of the best sports to burn calories, strengthen muscles and help control weight.