Power Walk Benefits in Hindi: For all you fitness enthusiasts who make sure to walk on their daily quota of 10,000 steps, there is some news for you. A new study says it’s not only the number of steps, but the speed at which you walk, that matters. The study is published in the journal JAMA Internal Medicine and JAMA Neurology.
Study researchers from the University of Sydney, Australia and the University of Southern Denmark found that achieving 10,000 steps a day is associated with a lower risk of dementia, heart disease, cancer and death. However, power walks have shown that it is more beneficial to walk faster, not the number of steps.
The study states that ‘for less active individuals, at least 3,800 steps a day can reduce the risk of dementia by 25 percent’.
Here are some key points of the study
*Every 2,000 steps reduces the risk of premature death by 8 to 11 percent, up to about 10,000 steps a day.
*Similar relationships were observed for the incidence of heart disease and cancer.
*Higher number of steps per day was associated with a lower risk of all-cause dementia
*9,800 steps The optimal dose associated with a reduced risk of dementia was 50 percent, although the risk was reduced by 25 percent to 3,800 steps per day
*Step intensity or fast pace showed beneficial associations for all outcomes (dementia, heart disease, cancer and death) in addition to total daily steps taken.
How does walking help?
Optimal Cardio Activity Cardiovascular exercise, balancing blood pressure, reducing bad cholesterol, increasing good cholesterol, reducing anxiety due to the release of endorphins, helping blood circulation, promoting lung health, lowering blood sugar levels Helps to balance, which helps in reducing body fat percentage.
Is Walking ‘A Complete Exercise’?
While walking is a good physical activity, it is important to challenge yourself in terms of increasing steps and speed to get the optimal benefits of this cardio activity. The study’s conclusion is an “important” comparison to existing data, as it gives direction to take recommended steps – 10,000.
Brisk walking will help increase range of motion and take pressure off your muscles from the joints. You will be able to strengthen the abdominal and leg muscles. Power walking is beneficial for the quads, hamstrings, calf muscles and hip abductors and tones the glutes.
However, power walking should be done only after talking to a doctor. Do it the right way and don’t overwork yourself. One’s ultimate goal should be to stay healthy, whether by walking briskly or completing 10k steps a day.
How much should you walk?
One can do power walks for 30 minutes a day, five days a week, and hit their aerobic quota. When you hit the pedal at your own pace, you’ll certainly begin to experience cardiovascular benefits, toning of your muscles, increased core strength and improved bone density.
Varun Ratan, co-founder of The Body Science Academy, Noida, shares that a “5’8” tall person weighing 75 kilograms will burn three calories per minute walking at 3.2 kilometers per hour or five calories per hour walking at 5.6 kilometers per hour. at the speed of A 30-minute walk at a speed of 3.2 kph will burn about 90 calories, but at a pace of 5.6 kph, the calories burned will be about 150.
How to increase your speed when you are starting out?
The most important factor in establishing an exercise regimen including a walking routine is consistency, while mentioning that walking at a comfortable pace is preferable. So your focus should be on running continuously before increasing the duration or speed. As your fitness level improves, you will be able to walk faster or farther without any extra effort.