Walking is one of the easiest forms of exercise, requiring little more than comfortable shoes and access to the outdoors. However, many people wonder if there’s more they can do to maximize the health benefits of their daily strolls.
Contrary to popular advice that suggests reaching a goal of 10,000 steps or maintaining a vigorous pace, a new study indicates that the key to enhancing the benefits of walking may lie in taking breaks to appreciate the surroundings.
Health Benefits of Walking
Before exploring the findings of this study, it’s important to recognize the significant health benefits that walking offers. A major study conducted by the American Cancer Society, involving 140,000 adults, revealed that walking just two hours a week—approximately 15 minutes a day—can reduce the risk of disease and prolong life.
In addition to longevity, walking also has immediate cognitive benefits. Research published in the journal Neurology found that engaging in one to two hours of moderate aerobic exercise can effectively lower one’s mental age by five years.
Walking also uniquely boosts creativity. The act of moving while being lightly engaged with the environment stimulates mental processes, which may explain why many influential thinkers throughout history were avid walkers.
The Science Behind Pausing
To uncover how to maximize the benefits of walking, researchers published a study in Proceedings of the Royal Society B, where they measured oxygen consumption in participants engaging in short bouts of walking on a treadmill. The results revealed that our bodies operate similarly to cars; energy expenditure increases significantly during periods of acceleration.
The most effective walks, in terms of energy and health impact, occurred when participants intermittently paused, rested, and resumed their pace, rather than maintaining a relentless focus on distance or speed.
Key Takeaways and Considerations
The findings suggest that those looking to enhance the health benefits of their daily walks should not hesitate to pause for conversations, admire the scenery, or take breaks. These moments of rest can actually increase the overall impact of the exercise.
However, there are important caveats. The study participants were healthy young adults, meaning that individuals with specific health concerns should consult their healthcare provider before making changes to their walking routine. Additionally, seasoned athletes may not find the same benefits from this approach, as their fitness levels allow for sustained efforts without the need for breaks.
For those who are not elite athletes, the encouraging message is clear: there is no need to obsess over step counts or steep inclines to reap the benefits of walking. If you’re looking for an accessible way to improve your health through walking, consider incorporating pauses into your routine. These brief breaks not only make the experience more enjoyable but may also enhance the health benefits of your daily strolls.
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