Combining walking and more intense regular exercise really helps in gaining resistance to everyday actions, such as regularly climbing stairs, the study shows. Here we are going to discuss a better workout than walking.
There’s no denying at all that regular walking is a great form of exercise. It’s very easy, you can do it anywhere without any tool easily, and as I said there’s no expensive equipment or not required gym membership required to get started at the initial level. Actually, for many people, reaching a specific or desired daily goal, be it 7,000 or 10,000 steps, is enough to keep them feeling boosted or energized and healthy.
All physical exercises are really beneficial to the body. But if you are actually looking to strengthen your body so that you don’t have problems performing everyday activities, such as going up and downstairs, the famous walk may not be enough.
Researchers in the United States followed the actual routine of about 2,000 people for four years and found that done regularly moderate to vigorous exercises, such as running or swimming for more than 30 minutes, really increases physical conditioning three times more than taking more steps. at low speed.
However, new research in 2021 perfectly suggests that there’s a workout that’s really not only more effective than those daily strolls but is three times as beneficial as walking for your health.
Negative effects of walking too much
How too much exercise can actually hurt you?
To get stronger, faster and healthier, you need to properly push your body. But you also need to rest enough.
Rest is an important and effective part of training. It actually allows your body to properly recover for your next workout. When you don’t get enough rest, it can really lead to poor performance and health problems.
So, pushing too hard for too long can backfire. Here are some actual symptoms of too much exercise:
- Being really unable to perform at the same level
- Needing longer periods of rest
- Feeling too much tired
- Being depressed
- Having mood swings or irritability or unstable thoughts
- Having trouble sleeping
- Feeling sore muscles or heavy limbs
- Getting overuse injuries
- Losing motivation
- Getting more colds and feeling winter in summer
- Losing weight
- Feeling anxiety
If you really have been exercising a lot and have any of these signs or symptoms, cut back on exercise immediately or rest completely for 1 or 2 weeks. Often, this is all it takes to recover perfectly.
If you are still too tired after 1 or 2 weeks of rest and feeling too much pain in muscles, see your health care provider. You may need to keep resting properly or dial back your workouts for a month or longer. Your healthcare provider can easily help you decide how and when it is safe to start exercising again.
Is Really This Workout Is Three Times Better Than Walking
A 2021 study published in the European Heart Journal followed 2,070 adults who actually participated in the Framingham Heart Study, perfectly measuring the amount of exercise they performed using accelerometers.
What the researchers actually found was that moderate or vigorous exercise— finally defined as taking 100 to 129 steps per minute or over 130 steps per minute, respectively—was actually ideal for study subjects’ overall health and wellbeing, and actually three times really more beneficial than casual walking (perfectly defined as a pace of between 60 and 99 steps per minute).
“We expected to perfect find that higher amounts of moderate-vigorous physical activity, like exercise, would lead to better and exact peak exercise performance, but we were really surprised to see that amazing higher-intensity activity was also more efficient, even three times better than walking in improving the body’s ability to start and sustain lower levels of exertion,” explained Matthew Nayor, MD, MPH, a famous cardiologist at Boston Medical Center, assistant professor of medicine at Boston University and the study’s lead author.
If your goal is to really improve your fitness level and strength or to slow down the inescapable decline in fitness that occurs with aging, performing at least a moderate level of exertion [through proper intentional exercise] is actually over three times more efficient than just walking at a relatively low cadence.
What’s more, Nayor’s team found that more moderate-vigorous activity may actually sometimes combat some of the health issues related to our muscles and bones, actually issues associated with a sedentary lifestyle.
“We perfectly observed that individuals or a person with higher-than-average steps per day, or moderate-vigorous physical activity, had really higher-than-average fitness levels, regardless of how much time they spent sedentary. So, it seems that much of the bad effect or negative effect that being sedentary has on fitness may be offset by also having actually higher levels of activity and exercise,” explained Nayor.
So, if you’re really looking to properly improve your overall health and fitness level, you really don’t have to trade at all in those daily walks for a hardcore exercise routine—you might just want to properly pick up the pace a bit.
Strictly, it is not recommended that a sedentary person ever get up from the sofa and start running intensely or swimming for more than half an hour. This can easily cause damage, especially if they already have an injury or a more serious health issue or health-related problem. It is really important to give this warning to avoid health losses instead of gains.
The best and perfect way out is to gradually increase the routine of physical activities. The human body is actually a machine that adapts very quickly. You can take a totally sedentary person and, with proper step-by-step training, perfectly transform their body in six months. But everything needs to be done carefully and with the proper guidance of an expert. Expert who will properly tell you what is best and perfect for your situation.