It is also known as intermittent walking training, known as “Japanese walking”. According to the Washington Post, although this trend is now, Japanese walking is nothing new. It began with a 2007 study in Japan, which suggests that high -intensity intermittent running can prevent middle -aged and older people from increasing blood pressure and decreasing muscle strength and peak oxygen.
Recently, a July 2025 study also concluded that the prerequinator and weak older adults, who have increased their pedestrian by 14 steps per minute, have increased the problem of improvement during a 6 -minute walk test by 10 %. It represents progress in movement, endurance or function.
With these intelligent consequences of study, you can ask for yourself: What is a walking workout? We asked personal trainers for their expert insights.
Is Walking Workout?
Yes, walking is exercise, and experts on physical and mental health subjects agree. “Walking for 30 minutes every day can reduce your serious cardiovascular diseases and dementia risk,” says Sergey Potsov, a certified personal trainer with a PhD in Sports Science. “Walking in a natural environment also promotes academic function and creativity, thus provides a unique type of therapy,” said April Crowe, a clinical social social worker of Paramount Welfare.
Does walking work more than enhanced your heart strength? As it turns out, yes. The Mayo Clinic has identified additional health benefits. According to the Medical Center, walking can improve muscle tolerance, promote energy, reduce blood pressure, strengthen bones and support the immune system. You can see the benefits of both outside and on the treadmill.
Walking alone can also change the shape of your body. In 2017, the Journal of Physical Activity and Health conducted a meta -analysis of 22 clinical trials for running and health. The results have revealed that walking of the waist tawaaf, mass of fat and body fat has decreased living with obesity in men and women under the age of 50 in a “clinically important” degree. It can also lead to overall weight loss. Therefore, if you stick to it, the “hot girl walking” you can make significant changes in your body.
What is going on is enough exercise itself?
Walking can definitely be combined with other activities as part of the circuit. You can also run as a warm -up for walking or cycling. Self -walking can provide results and can have less adverse effects than other high -effect sports on your body.
Gregor Parella, a CPT, also says about walking for the sake of walking: “This is much better than a walk because jogging can put inappropriate pressure on your ankle, especially if you are building heavy. On the other hand, fast walking is a great exercise because it does not stress on your leg and calf.
Even walking at a slow pace is better than being a stationary at home, but at a rapid pace, health benefits will also increase. A 2019 study in Ethosclerosis says that “walking speed was associated with the risk of death and at risk of developing cardiovascular disease” in male physicians under the age of 67.8. In other words, the faster you go, the risk of death and cardiovascular disease is reduced.
How long should you run, US Department of Health and Human Services per week at least 150 minutes of moderate physical activity, or 30 minutes a day for five days, precision benefits. Suggests. This may include walking faster from 2.5 miles per hour to 4 miles per hour. Walking at slow or comfortable speed (2 miles per hour or less) is considered a mild intensity activity, which is likely to produce some precision benefits compared to abusive behavior, but not as fast as it can.
Walking precision benefits
Walking has many benefits to health. The activity can not only reduce the level of cortisol, like every kind of exercise, and give you some fresh air, but you may see different concrete improvements in the following health indicators.
- Better sleep Low -effect physical activity can lead to more appropriate sleep. A small 2020 study published in sleep health has shown that daily growing measures make better quality sleep, especially in women.
- Low risk of type 2 diabetes. According to the American Diabetes Association, walking at least 30 minutes daily can help you prevent type 2 diabetes. Increasing your daily phase count can maintain your glucose levels.
- Low blood pressure. A 2022 study by the US Family Physician suggests that regular schedule of moderate intensity can reduce cystolic blood pressure, diastolic blood pressure and heart rate.
- Better balance. With your age, your health is faster to stay stable on your feet. Harvard Health publishing states that walking creates less body strength, which improves balance.
- Low risk of cancer. Walking can also reduce the risk of some of your cancer. Bio marker and prevention of cancer epidemiology 2013 has revealed that post -manoposal women who run at least seven hours per week have a 14 % lower risk of breast cancer than women for three hours or less every week.
Points to take your hiking to the next level
If you target a plateau with your walking routines, you can increase your walk to some intensity that without working or changing activities. Making your walk more tightening can increase the number of burned calories by giving your body a new challenge. Ways to attack your daily walk are included:
- Increase your time of tour. If you are currently running 30 minutes a day, add more time at intervals of 10- or 15 minutes. If your goal is to lose weight, Potsov recommends running at least 45 minutes a day.
- Increase your speed. You can also add more intensity to the speed. Free fitness workout apps with GPS Active, including the Nike Run Club, can help you track distance and time to calculate your speed.
- Wear a wrist or ankle weight. Like weighing on the weight Banglas Can kick your walk. This type of weight can be worn on your ankles or wrists to provide resistance.
- Substitute your speed. We talked to the two CPT intervals to walk to make it more difficult to walk. Try to run for five minutes at a regular speed, then walk at a speed of five minutes, and so on.
- Add inclination in your way. Are you running on a flat surface on most of your way? Find a hill to increase your track’s difficulty. You also want to add retro walking (walking back).
How to encourage while walking
Initially, it is easy to be passionate about a new routine of exercise, and it is so natural to be bored or frustrated when you stop watching big results. You can be helpful to music and podcasts as they pass faster. Just make sure these sounds are the noise of the background so that you can still be aware of your environment and the people around you.
Crow also recommends setting clear, capable goals. She says it can help remind yourself how far you have come, “Recording all the achievements made during the walk, whether they will act as a reminder, through mobile apps or personal journals,” which can move you forward next time.
If it is making it difficult to stay alone, try to walk with a partner or see if there is a walking club in your area. Parla says walking friend can increase your sense of accountability and give more experience. You can also try new scenes to encourage during the walk. Getting some sun will increase the amount of vitamin D, which can improve your mood.
Walking security point
Before you hit the sidewalk on your daily walk or a hot girl walk, make sure that you are well equipped for the work. Although a neighborhood or lexide walking may not hurt, you still want to set yourself for a safe return.
- Bring water. At moderate temperatures, the Rei recommends drinking one half a liter (about 17 17 ounces) every hour. If the outside is hot, you should increase your amount of water. Having dehydration on the walk can make you feel dizzy or ill, so make sure you bring your bottle of water.
- Wear the right shoes. You do not want to go out of the commission half way through your walk due to a splash ankle or serious blisters. Apply at the athletic store for your feet shape and standard -fitting shoes.
- Please inform someone of your location. When you are running in nature or at night, make sure someone can find you. Sharing your location on Google Maps is an easy way to meet it.
- Wear a reflection gear at night. If you are walking early in the morning or after evening, wear a reflection jacket or vest. You can also get a reflection tape and add it to the back of your shoes and your pants.
- Use sidewalks. The US Department of Transportation states that you should always walk on the sidewalk. If there is no sidewalk, face traffic.
- Plan your path. Plan your path prematurely, to avoid missing or rotate in areas that may be unsafe or unsafe. This will help you be aware of your surroundings while allowing someone to give someone your right place before you go out.
- Take your phone If you are running alone – especially at night – make sure you take your phone in case of an emergency. However, do not let your phone attract you to the location where you are not vigilant and are not aware of your surroundings.
