All articles tagged with #walking
New research suggests core strength and muscle mass are more important for long-term fitness than aerobic exercise for older adults, prompting guidance on aging-friendly routines that prioritize resistance training alongside daily activity to preserve independence and overall health.
Good Housekeeping promotes daily 30-minute brisk walks and a 3-3-30 interval method (three minutes fast, three minutes moderate, repeated for 30 minutes) as an HIIT-like boost to cardiovascular and mental health, citing Shinshu University research that the alternating pattern produced the greatest improvements and dementia/osteoarthritis protection. The magazine also launches a 5 Million Steps Challenge to accumulate a collective total of 5 million steps, recommends adding weights for extra intensity, and highlights the Fit (Enough) Club for ongoing motivation.
Walking improves aerobic fitness and can help prevent age-related muscle loss, but it isn’t a reliable way to meaningfully increase muscle mass. To build SIZE you need progressive resistance training; walking primarily engages slow-twitch fibers. You can raise the muscle-strengthening potential of walking by adding incline, resistance (weighted vests/rucking), and short strength bursts or HIIT, plus varied terrain, but don’t skip dedicated resistance training at least a couple days a week.
Dean Cooper turned to daily walks in Cornwall as a form of “street therapy” after burnout and a near-fatal heart scare; he lost weight, rebuilt his life, and now shares his recovery journey online to inspire others dealing with burnout and mental health challenges.
A HuffPost health piece highlights the heart and mood benefits of daily walking and offers four ways to intensify it: maintain a brisk, moderate pace; add interval jogging or fast walking; incorporate light weights or bodyweight exercises during the walk; and tackle hills for extra challenge. Aim for 150–300 minutes of moderate activity per week and 5,000–10,000 steps daily, staying consistent and listening to your body.
Walking is an accessible, science-backed way to boost health and longevity. The article highlights six practical tips: break up long periods of sitting with regular movement; count all movement (not just formal walks); spend time in nature to reduce stress; take post-meal walks to improve blood sugar; raise walking intensity with a faster pace or hills to magnify benefits; and set clear goals with a framework to maintain progress over time.
A Lancet analysis finds that just 5 minutes per day of moderate-to-vigorous activity can cut mortality for the most sedentary by up to 6%, and about 10% for the broader population. Reducing daily sedentary time by 30 minutes is linked to roughly 3% fewer deaths among high-risk groups and about 7% fewer deaths overall, showing that small, regular movement—like a walk around the block—can meaningfully extend life without requiring Olympian workouts.
A Lancet study using wearable trackers from over 135,000 adults in Europe and the U.S. suggests that adding a five-minute brisk walk to daily activity may help people live longer, potentially preventing about 1 in 10 premature deaths by boosting moderate-intensity exercise.
After a decade of daily running and a marathon, the author swapped most runs for strength-training days and long walks. The switch burned fat more effectively—about 5 pounds in six months—doubled daily steps, boosted energy for lifting, and reduced stress, making exercise more enjoyable again, with occasional short, fast runs when opted for.
A Harvard-led analysis of 111,373 people followed for over 30 years found that engaging in a variety of physical activities lowers overall death risk by about 19–20%, with walking alone offering the lowest risk; a mix of at least three activity types totaling around 20 Metabolic Equivalent Tasks (METs) per week yields the best results, though benefits plateau beyond roughly two hours of running or five hours of brisk walking weekly. The study, published in BMJ Medicine, is observational but supports encouraging diverse activity to extend lifespan.
An 83-year-old personal trainer, Harry W. King, maintains fitness by training four days a week with a mix of weight lifting and cardio (rower, bike) plus walking. He advocates gradual progression, proper technique, and simple, adaptable movements for seniors—such as push-ups, crunches, squats, and lunges—to improve strength, balance, bone health, and independence.
A Lancet-backed study of about 135,000 adults found that a daily ten-minute walk can cut the risk of dying early by around 15%, with additional gains from small daily tweaks such as taking stairs and reducing sitting time; researchers caution the findings are observational and do not prove causation.
Rucking turns a simple daily walk into resistance training by adding weight in a backpack or rucksack, boosting bone and muscle health, cardiovascular endurance, and posture, while also benefiting mental well-being from time outdoors. You can start with items you already own, like a backpack and a few pounds, and gradually increase weight, distance, or hilliness as you build strength. For safety, use a proper rucksack rather than a regular backpack and listen to your body as you progress.
Walking can support muscle development by engaging multiple muscle groups, especially when combined with resistance, intervals, incline walking, and strength exercises like squats and lunges. To maximize muscle growth, incorporate variations such as intervals, inclines, resistance bands, and strength moments into your routine, along with proper form and nutrition. Walking also offers numerous health benefits beyond muscle building, including improved bone density, mental health, and chronic disease prevention.
Fitness coach Dan Go shares eight innovative walking techniques, including Japanese interval walking, incline walking, and pyramid intervals, to enhance health, burn fat, and improve cardiovascular fitness, emphasizing walking's underrated benefits.