It is usually said that if we walk 10,000 steps per day, we will maintain good health. But it is time-consuming. The average step length is around 0.5 meters.
So, 10,000 steps × 0.5 meters = 5 km. We have to cover 5 km. If we walk at 5 km per hour, it will take 1 hour to complete this task.
What is Japanese Brisk Walking? This is a new way of walking where we walk fast for 3 minutes, then slow for the next 3 minutes, repeating this cycle 5 times. So, the total time is 30 minutes. It saves time.
Does it help if we reduce the time to just 30 minutes? According to research, it is effective. It helps in burning more calories and fat than steady-pace walking because of: Higher energy demand, Increased oxygen consumption, More muscle engagement, and Elevated heart rate.
This exercise is especially good for people who cannot run or do high-impact cardio.
The important thing is that the heart rate should increase during the brisk walking phase, and there should be at least some recovery during slow walking. This enhances: Mood, Endurance, Brain health, etc.
Advantages of Brisk Walking: Better blood pressure control, Reduced stroke risk, Improved mood — Studies indicate that exercise improves mood by promoting endorphin secretion, Boosted immunity, Better sleep quality — Regularly practicing interval walking helps you fall asleep faster and improves sleep depth, Improved cardiovascular health — Interval walking is an excellent aerobic activity, Joint-friendly — Studies indicate that interval walking is less stressful on bones and joints than running.
Anyway, any type of walking is good for health. It is said that we should walk at least 4,000 steps per day to reduce the risk of premature death.
For walking, all you need is a pair of sneakers and a motivated mind. So it is better to start now and do active walking. Track your progress, and you will be happy with the results.
You can even try this method while traveling from the office or any other place. It helps you reach home faster while staying healthy.
