Yes, walking counts as exercises. Personal trainer shares the biggest advantages

With the return of warmer weather, it is now the perfect time to stroll around your neighborhood block or local park. And if you need more inspiration, you can tend to be a “walk with a hot girl” or “a mental health walk”.

Depending on your speed, walking may not activate immediately workout on your Fitness tracker Like jogging or climbing the stairs would do it. Therefore, people on the Internet are divided whether walking is really a workout at all. We talked to a personal trainer about their use of the benefits of walking and how to bring your routine to the next level.

What is the trend of walking a hot girl?

During the pandemic darkened summer of 2020, the personality of Tittok Mia Lind felt isolated and handled negative thoughts. So she started walking four miles to think for gratitude, for her purposes and how hot she was. Inspired by the song of rapper Megan Thee Stallion Hot Girl Summer, Lind exposed its outings “Hot girl walks“And I started sharing them online.

Does walking count as exercise?

Yes, walking is exercise, and experts in physical and mental disciplines agree. StirgiA certified personal trainer with a PhD in Sports Sciences says: “Walking in just 30 minutes every day can reduce the risk of severe cardiovascular disease and dementia.” April CroweA licensed clinical social worker at Paramount Wellness Retreat adds that “walking in a natural environment also enhances cognitive function and creativity, thus providing a unique type of therapy.”

Does walking do more than building the power of your heart? As it turns out, yes. Thehe Mayo Clinic has identified additional health benefits from walking. According to the medical center, walking can improve muscle endurance, strengthen energy, lower blood pressure, strengthen the bones and maintain the immune system. You can see advantages both outdoors and on treadmillS

Walking in itself can change the shape of your body. In 2017, the Magazine for physical activity and health He made a meta-analysis of 22 clinical trials related to walking and health. The results revealed that fast walking reduces waist circumference, fat and body fat percentage to “clinically relevant” degree in men and women under 50, living with obesity. This can also lead to overall weight loss. So, this “hot girl walk” you are taking can lead to noticeable changes in your body if you stick to it.

Is walking enough on its own?

Walking can certainly be combined with other activities as part of a chain. You can also walk as a heating for jogging or cycling. Walking alone can produce results and may have less negative effects on your body than other high-effect sports.

Gregor ParellaAlso CPT, says about walking for walking: “This is much better than jogging because jogging can exert unnecessary pressure on your ankles, especially if you are heavily built. On the other hand, fast walking is one of the best exercises because it tones the legs and muscles of the calf” without the same pressure on the joints.

Even walking at a slow pace is better than being stationary at home, but a faster pace will also accelerate health benefits. Study in 2019. In Atherosclerosis He found that “walking pace was back to the risk of death and the development of cardiovascular disease” in male doctors with an average age of 67.8. In other words, the faster you walk, the less the risk of death and cardiovascular disease.

About how long you should go, the US Department of Health and Human Services recommended at least 150 minutes With moderate intensity physical activity every week or 30 minutes a day for five days, for significant health benefits. This may include walking quickly at 2.5 mph to 4 mph. Walking with a slow or negligent tempo (2 mph or less) is considered to be light intensity activity, which is likely to lead to some health benefits compared to stuck behaviors, but not as many benefits as walking quickly.

The health benefits of walking

There are many health benefits when walking. Not only the activity can Lower levels of cortisolLike all forms of exercise, give you some fresh air, but you can see various tangible improvements in the following health indicators:

• A better sleep. Low-impact physical activity can lead to a more appropriate sleep. A small survey of 2020 published in Sleep health He found that increasing daily steps led to more quality sleep, especially among women.
• Lower risk of type 2 diabetes. According to American Diabetes AssociationWalking at least 30 minutes a day can help you give up type 2 diabetes. Increasing your daily number of steps can support your glucose levels under control.
• Lower blood pressure. A study of 2022 from Family doctor It reports that a regular schedule of moderate intensity can reduce systolic blood pressure, diastolic blood pressure and heart rate.
• Improved balance. Staying stable on your feet is increasingly important to your health with advancing age. Harvard Health Publishing He states that walking builds a lower body strength, which improves balance.
• A lower risk of cancer. Walking can even reduce the risk of some cancers. A 2013 survey outside Cancer Epidemiology, Biomarkers and Prevention They found that post -menopausal women who went at least seven hours a week had a 14% lower risk of getting breast cancer than women who went for three hours or less every week.

Ways to make walking more intensive

If you hit a plateau with your walking routine, you can Add a little intensity On your walk without having to run or switch activities. Making your walk tougher can increase the number of calories burned by giving your body a new challenge. The ways to increase the ante of your daily walk include:

• Increase your walk time. If you are currently walking 30 minutes a day, add more time in 10- or 15-minute intervalsS Pusus recommends walking at least 45 minutes a day if your goal is to lose weight.
• Increase your speed. You can also add more intensity by gaining speed. Free Fitness workout applications With GPS activated, including Nike Run Club, can help you track the distance and time to calculate your pace.
• Wear weights on your wrist or ankle. Binding weights as Bala Bangles You can kick your walk up. These types of weights can be worn on the ankles or wrists to provide resistance.
• Alternate your pace. Both CPTs we talked about at recommended walking intervals to make walking more challenging. Try walking for five minutes at a regular pace, then five minutes of walking speed, etc.
• Add a slope to your route. Do you walk on a flat surface through the bigger part of your route? Find a hill to increase the difficulty of your march. You can also want to add retro rotation (walking back) up to the slope.

How to Stay Motivated Walking

Initially, it’s easy to get excited about a new workout and it’s just as natural to get bored or disappointed when you stop seeing basic results. You can find music and podcasts for useful because they look time to look faster. Just make sure these sounds are background noise, so you can still be aware of your environment and those around you.

Crowe also recommends setting clear, achievable goals. She says she can help you recall how much you have come up with, explaining: “Recording all the achievements made during walks, whether through mobile applications or personal magazines, will act as a reminder, which can push you more next time.

If you do it yourself, it makes it difficult to stay on the road, try going with a partner or see if there is a pedestrian club in your area. Parella says a walking friend can increase your sense of accountability and make the experience more inhabited. You can also try new nature to stay motivated while walking. Getting a little sun will increase your Vitamin D intakeWhich can improve your mood.

Safety tips while walking

Before you hit the sidewalk of your daily walk or walk with a hot girl, be sure to be well equipped for the task. While walking in a neighborhood or lake may look harmless, you still want to set up for a safe return.

1. Bring water. At moderate temperatures, Rei recommended Drinking half a liter (about 17 ounce) water every hour. If it is hot outside, you should increase water intake. To become dehydrated for a walk can let you feel dizzy or sick so be sure to bring your own water bottleS
2. Wear the right shoes. You do not want to be removed from a commission in the middle of your walk because of a broken ankle or serious bubbles. Put yourself in an athletic quality store Walking shoes that match the shape of your legs and arches.
3. Let someone know your location. Make sure when you walk in nature or at night that someone can find you. Sharing your Location on Google Maps is an easy way to achieve this.
4. Wear a reflective gear at night. Wear a reflective jacket or vest if you walk early in the morning or after dusk. You can also get a reflective tape and add it to the shoes and back of your pants.
5. Use the sidewalks. The US Department of Transport states that you should always walk on the sidewalkS If there is no sidewalk, go to traffic.
6. Plan your route. In order not to get lost or wander in areas that may be unlit or dangerous, plan your route a while ago. This will help you stay aware of your environment, while allowing you to give someone your exact location before you leave.
7. Wear your phone. If you go alone – especially at night – be sure to wear your phone in the event of an emergency. However, do not allow your phone to distract you until you are not on the lookout and are aware of your surroundings.