The two recent studies have shown that a simple change in everyday habit can significantly affect the health and life expectancy. We are talking about the pace of walking. Even slight acceleration can reduce the risk of premature death and help maintain activity longer.
What studies have shown
The first study published in PLOS One included 102 adults who were divided into groups of ordinary and intensive walking. Those who increased the speed of at least 14 steps per minute (up to about 100 steps per minute) showed the best results in endurance tests. This suggests that the acceleration of step reduces the risk of weakness and fatigue in the future.
The second study, published in the American Journal of Preventive Medicine, covered almost 80 thousand people from the southeastern states of the United States. Participants who walked with a quick step at least 15 minutes a day had 20% lower the risk of death. At the same time, long walks at a slow pace also had a positive effect, but less pronounced.
Why is a quick step useful
Experts explain this by the influence on the cardiovascular system and indicator VO2 Max-the body’s ability to absorb oxygen at load. The higher this indicator, the stronger the health of the brain, muscles and heart. In addition, more energetic walking helps maintain muscle mass, which is directly related to longevity.
How to speed up steps
Experts advise starting with a gradual increase in speed on individual segments of the path. Interval training is considered effective: alternating the usual pace with acceleration. An additional method is a training with a wirewear vest, after which ordinary walking becomes noticeably faster.
Even if you are already accustomed to a vigorous pace, you should try to add speed a little more. As studies show, this simple change can play a key role in maintaining health and extending life in the future.
Earlier, Kurdor wrote that experts told how the duration of sleep affects the health of the heart.
