While you may not have considered walking as a form of exercise, it can be good for your body and brain. A recent study published in October showed UK adults who managed to hit their daily step goals by going on a daily walk had lower health risks. Walks can also help boost cognitive function, and ensure you are not just sitting behind a desk all day.
We know walking counts as exercise, but there are ways to make it more effective to get your heart rate pumping. To determine the best approach for enhancing this easy form of movement, we consulted fitness experts for their professional opinions.
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Does walking count as exercise?
Yes, walking is exercise, and experts across physical and mental health disciplines agree. Sergii Putsov, a certified personal trainer with a doctoral degree in sports science, says, "Walking for just 30 minutes every day can lower your risk of severe cardiovascular disease and dementia." April Crowe, a licensed clinical social worker at Paramount Wellness Retreat, adds that "walking in natural environments also boosts cognitive function and creativity, thereby providing a unique kind of therapy."
Does walking do more than strengthen your heart? As it turns out, the answer is yes. The Mayo Clinic has identified additional health benefits of walking. According to the medical center, walking can improve muscle endurance, boost energy, lower blood pressure, strengthen bones and support the immune system. You can see benefits both outdoors and on a treadmill.
Walking alone can also change the shape of your body. In 2017, the Journal of Physical Activity and Health did a meta analysis of 22 clinical trials related to walking and health. The results revealed that brisk walking reduced waist circumference, fat mass and body fat percentage to a "clinically significant" degree in men and women under age 50 living with obesity. It can also lead to overall weight loss. So that "hot girl walk" you take could cause noticeable changes to your body if you stick to it.
Is walking enough exercise on its own?
Walking can certainly be combined with other activities as part of a circuit. You can also walk as a warm-up for jogging or cycling. Walking on its own can deliver results and may have fewer negative impacts on your body than other high-impact sports.
Gregor Parella, also a CPT, says of walking for walking's sake: "It is much better than jogging because jogging can put undue pressure on your ankles, especially if you're heavily built. On the other hand, brisk walking is one of the best exercises because it tones your leg and calf muscles without the same pressure on joints.
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