Impact of Walking on Glycemic Control and Other Cardiovascular Risk Factors in Type 2 Diabetes: A Meta-Analysis. Qiu S, Cai X, Schumann U, Velders M, Sun Z, Steinacker JM. Too much sitting: the population health science of sedentary behavior. Owen N, Healy GN, Matthews CE, Dunstan DW. Walking Toward a New Me: The Impact of Prescribed Walking 10,000 Steps/Day on Physical and Psychological Well-Being. Journal of Behavior Therapy and Experimental Psychiatry. The effects of walking posture on affective and physiological states during stress. Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement. Running a mile burns about 40 more calories than walking the same distance (walking at 3 mph, running at 6 mph), according to Dworecki. Cool down for one to three minutes: Finish your walk by walking at an easy pace.Ĭolberg SR, Sigal RJ, Fernhall B. One of the biggest reasons running may be ideal for people striving to lose weight is the simple fact that it burns more calories in a shorter amount of time.Take your exercise pulse to see if you are in the moderate-intensity zone. You want to aim for 50 percent to 70 percent of maximum heart rate. A brisk walking pace is one where you are breathing heavier but you can still speak in sentences. Move your arms faster in coordination with your steps to help pick up the pace. Speed up to a brisk pace for 20 to 25 minutes: Now now want to move into a brisk walking pace to achieve moderate exercise intensity that has the best health benefits.An easy pace is one where you could sing or carry on a full conversation without any heavier breathing. Walk at an easy pace for three to five minutes: Use the beginning of your walk as a warmup to get your blood flowing to your muscles and to continue to tweak your walking posture.Relax your shoulders with another couple of shrugs. Now straighten up by pretending there is a string attached to the top of your head and, with feet flat on the ground, raise yourself up from your hips to the top of your head. Engage your core muscles by pulling in your stomach and tilting your hips slightly forward as you tuck in your rear. Stand up straight, with your eyes forward and your chin parallel to the ground. Take a moment to get into the right walking posture. Adjust your posture: Posture is very important to being able to walk fluidly at a brisk pace.Loosen up your legs and hips by marching in place for a few seconds. Stand up. Loosen up your shoulders and neck with a few shrugs and shoulder circles. Get ready to walk: Prepare for your walk with a few moves to get your body ready.You may not feel blisters and hot spots, which could develop into ulcers if not treated. Do a foot check: Check your feet before and after each walk.Using a track at a nearby school is an option, or look for a greenway path or a park with a walking loop. If you prefer to walk outside, you should look for a walking route where you can walk with few interruptions to cross streets. Where to walk: You can use a treadmill for your walking workout.Sweat-wicking polyester fabric is preferred over cotton. Wear a fitness T-shirt and fitness shorts, warm up pants or yoga pants. Walking clothing: You need good freedom of movement and you need to prevent chafing, which can lead to sores.Avoid cotton socks and tube socks and choose athletic socks or diabetic socks made of sweat-wicking polyester fiber. Get fitted for flat and flexible athletic shoes at the best running shoe store in your area. Walking shoes and socks: You need to protect your feet and prevent developing blisters or sores.Some treadmills also offer preset workout programs that can help increase calorie burn. On the other hand, on a treadmill you can adjust the speed, incline, and monitor your heart rate, making it easier to maintain a certain intensity level for an extended period. When walking outside, you may come across uneven terrain, wind resistance and changes in elevation, which can increase the intensity of your workout and potentially burn more calories compared to walking on a flat treadmill surface. The primary difference between the two is the external factors that can affect your workout. Whether you choose to walk outdoors or on a treadmill, this physical activity can contribute to a healthier and more balanced lifestyle.Īlso read: Enjoy walking? Try retro walking for better body and mind health What burns more calories – walking outdoors or on a treadmill? “It stimulates the release of endorphins, known as “feel-good” hormones, which can uplift your mood, reduce anxiety and alleviate symptoms of depression,” says the fitness expert. Walking, regardless of the setting, helps regulate hormonal balance in the body.
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