According to the American Heart Association (AHA), your systolic blood pressure is the top number of the measurement (for example, if 120/80 mmHg is your blood pressure, 120 represents systolic and 80 is diastolic) which indicates how much pressure your blood is exerting against your artery walls when your heart beats.Īlso, a meta-analysis published in the Journal of Sport Health and Science found “significant associations” between step count and risk of all-cause mortality, as well as cardiac events. A review published in the journal Cochrane Database of Systematic Reviews discovered “moderate-certainty evidence” that suggests walking may reduce systolic blood pressure. Regular walks may help prevent or manage cardiovascular disease, including heart disease, stroke, and high blood pressure, says Jampolis. No matter how you get your 30 minutes in, it can provide a host of benefits, says Gam. If fitting 30 consecutive minutes into your day is a bit of a challenge, Gam suggests breaking up the walk into two 15-minute, or three 10-minute sessions throughout the day. The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity aerobic physical activity each week, which would equate to about five, 30-minute walks per week. “Time is the most clinically validated measurement, but total steps and distance can be a fun way to gauge your progress and challenge yourself,” says Jampolis. Ultimately, both experts say that a beneficial walk can be measured by time or steps.
#Dog brisk walk full
“At a moderate intensity, you should be able to talk in full sentences, but you’d be too out of breath to sing,” adds Gam. “For example, a 40-year-old would have a maximum heart rate of 180 beats per minute.”Īnother method is the talk test. “You can estimate your maximum heart rate by subtracting your age from 220,” says Gam.
“A leisurely stroll isn’t usually fast enough to stimulate the health benefits of walking, yet walking at a moderate pace will increase your heart rate,” she continues.Ī few ways to determine a moderate pace include walking at least 100 steps per minute or - if you’re using a heart rate monitor - aiming for 65 percent to 75 percent of your maximum heart rate. Put your shoulders back and swing your arms in rhythm with your steps.”Īs for the pace, try to make it brisk. “Walk by keeping your core muscles active with your chest and head up. In order to reap the most rewards from your walk, pay attention to your form, says Gam. “Perhaps you can walk to your job, walk during your lunch break, hold a walking meeting with co-workers, walk your dog or walk with friends on a regular basis,” she says.ĭon’t miss 8 Tips for Running With Your Dog! Jampolis, M.D., physician nutrition specialist and host of “Practically Healthy” by Dr. And along with not requiring any special skills or training, it can effortlessly fit into your busy schedule, says Melina B.
Since walking is low-impact and easy on the joints for most, she adds that it can be an ideal activity for those who are dealing with muscle or joint pain.
“The truth is that walking might be the best type of exercise, and the fact that it’s simple makes it achievable for almost everyone.” “Many people overlook walking as a form of exercise because it seems too simple,” says Sharon Gam, Ph.D., C.S.C.S., ACE-HC, a certified personal trainer and health coach who has a doctorate in exercise physiology. If you’re under the impression that going for a walk doesn’t count as a legitimate workout, think again.
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