Posted on 12/06/2013 12:12:09 PM PST by nickcarraway
Walking, fast or slow, is wonderful exercise. But now a first-of-its-kind study shows that to get the most health benefits from walking, many of us need to pick up the pace.
The findings stem from a new analysis of the National Walkers’ Health Study, a large database of information maintained at the Lawrence Berkeley National Laboratory about thousands of middle-age men and women who walk regularly for exercise. Recruited beginning in 1998 at walking events and from lists of subscribers to walking-related publications, these volunteers filled out a lengthy survey about their typical walking distance and pace, as well as their health history and habits.
As most of us would likely guess, walking is the most popular physical activity in America. But people who walk for exercise do so at wildly varying speeds and intensities. Some stroll at a leisurely 2 miles per hour, which is low-intensity exercise. Others zip along at twice that pace or better, resulting in a sweatie
(Excerpt) Read more at well.blogs.nytimes.com ...
Intense activity is more effective than a leisurely pace.
Can’t slip anything past those sharpies at the NYT!
Good grief. They need a foundation to study this to come to this conclusion? Common folk have known this for eons.
In other news, water is wet.
My recommendation is High Intensity Interval Training on a stationary bike.
Sprint as hard as you can for 10 seconds, rest 10 seconds, and repeat for 5 minutes. If you’re just starting it will take some time...But 5 minutes of that will do more good than 30-45 minutes of cardio.
My dogs prefer a more leisurely stroll, so they can stop and sniff, and mark all the appropriate spots. But it’s hilly country, so that makes up for it.
Other research indicate exercise outdoors is more beneficial than indoor activity.
I let my horse do the walking. That keeps me in shape for watching TV, and keeps my horse in shape for carrying me.
Guess I need to make sure she doesn’t lollygag...wouldn’t want her to miss out on the benefits of a brisk walk!
Of course. Lazy people will go to any lengths to determine what is the minimum amount of effort needed to get the desired result for any activity.
The phrase "Just Do It!" means nothing to them.
Eat less and walk more. You'll look like svelt caveman in no time.
Scouts Out! Cavalry Ho!
Amazing.
Tomorrow they will report it is easier to see in the daylight than night time.
Yep. I once worked a desk job for several years and blew up like a blimp because of it. At some point I decided I'd had enough, and chose to do a one mile brisk walk every day to burn it off.
After about six weeks of doing that, I had to dig out my old 'skinny' clothes to find something to wear.
I walk 5 miles a day at 3.5 mph on a treadmill at a 15 deg incline. Never felt better.
That is impressive.
However, how do you escape the sheer boredom? I get off the treadmill for two reasons:
(1) Repetitive movement, means certain places start hurting, sometimes really bad, because the places that start hurting get no relief, there is only so much adjustment of position, stance, attack, etc. on a treadmill.
(2) Boredom. Staring at the wall for 30m drives me nuts. Your pace of 3.5mph means a total time of 1hr 25m or there bouts.
I have tried reading and watching videos, helps a little, but not that much, mainly because I get tired of trying to track the picture or text with my constant motion.
On the other hand if I go outside and walk my 3 mile airport walk, I can maintain a brisk pace of near your speed (I am a short legged male, 5’8”). It’s even better with a walking buddy. The hills are steep enough that I am dead by the end (I finish on a steep hill climb).
I'm at the opposite end of the spectrum.
I worked a great job for a harridan of a she-boss who kept me hoppin'.
I was on the road, loading and unloading. Worked Sales. Developed a Service Dept...never a dull moment.
I interviewed for my dream job in IT...got the job for a 10k/yr. bump and gave my 2 weeks noticed.
Fortune 100 company, lots of food brought in for all us 'hard workers' and lots of sitting in front of multiple computer monitors. I gained 30 lbs. I got exercise when I had to go into the lab to fix a network connection.
16 years later I'm fat and happy trying to figure out how to work in regular exercise into my busy day.
I really couldn't be happier...but sometimes I think how nice it was in those old 'salad days'.
My dog has picked up my walking pace and sometimes is a bit of a challenge when he sees a tasty-looking chipmunk etc. I have found that by letting him set the pace and amount of walking we do, it's the best exercise I've ever had.
Well, yes, it’s more stop and go than leisurely, I guess. I have three dogs, and it can get to be a bit of a tangle. And if they spot a woodchuck or a squirrel before I have a chance to brace myself, it can get pretty perilous.
I walk 5mi probably 5 times a week. A walk to the nearest grocery is just under 5. I needed a simpler life and getting out of vehicles and getting into walking was part of it. I have a martial arts interest and it’s good for your legs and mobility to walk with most of the weight on the balls of your feet, more toe to heel than heel to toe, and a slight bend to the knees. Not only is it less stress on joints and bones, once it’s a habit it is good for all the leg muscles and your back, helps you move and turn more quickly.
Map out a route that takes you a half mile from your house, then hoof it to that spot and back once a day. You'll be amazed at the physical changes. And they happen fast.
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