What to Know About This Viral Trend, One Major Effect Walking Has on Your Dementia Risk, Says Research, Do not Sell or Share My Personal Information, Latoya Julce, RN, certified personal trainer and group fitness instructor at 305 Fitness, Lauryn Mohr, personal trainer and metabolic specialist at Life Time Fitness on Omaha, Nebraska. One study have reported similar ergogenic effects of listening to music while walking. To be frank, I think I wouldnt be able to walk 10km a day without the music. We know that physical activity, such as walking or cycling, is good for you, especially if you feel it raises your heart rate, said Prof James Woodcock, also of Cambridge University. Will walking 10km a day help lose weight? Once you find a distance thats slightly challenging but not overwhelming, stick with that distance for a week. If you dont like the music you can get on Spotify or Youtube and listen to some educational podcasts or audiobooks. (Find out whats your walking IQ.). Does walking 10 hours do me any good? Research suggests that walking can decrease cardiovascular risk factors, body mass index, waist circumference, and the incidence of mental health conditions such as anxiety and depression (2). At the gym, try a variety of cardio machines such as the elliptical trainer, stair climber, or rowing machines. Diabetes Care. I'm not saying this will work for everyone, but maybe instead of going too . After I was done, I didnt have any food cravings for sweets or chocolates (caffeine is a good appetite suppressant). However, if you could bring all equipment outside, it is much better to exercise in the fresh air outside. Required fields are marked *. I started walking 10km a day during my holidays. Michal is an exercise physiologist (MSc) and a veteran endurance athlete. The number of stairs you need to do for a good workout will depend on your mobility and level of fitness. Walking: Benefits of an underrated form of exercise | CNN It's week 3 and you guys voted for me to walk 10km a day for 7 days. While you may initially notice improvements in your aerobic fitness, sooner or later youll need to either increase your speed until youre running or add some form of weight or other resistance to increase the intensity. Here in the table below, you can see a guideline on steps and activity levels. Experts recommend adults get at least 150 minutes of moderate-intensity aerobic activity each week. How Much Walking Is Best for Diabetes Control? Everybody knows how to do it already, so theres no learning curve, says Michele Stanten, certified fitness instructor and author of Walk off Weight and coauthor of The Walking Solution. As long as you dont over-exert yourself and have the energy and stamina, walking 10km a day can be good for you. Walking is already a form of warming up, so there are a few options here. Walking is more your speed. For example, in terms of progressive goal setting, working up to walking 10 miles per day could be better than working up to 2 hours of walking per day (3). The results were published in the British Journal of Sports Medicine. . No sort of rest day is needed and you are fine for walking farther than that every day as well.
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