Dr. Paola Machadoi Dr. Paola Machado https://bemestar.istoe.com.br/author/paola-machado/Paola Machado has a degree in Physical Education Modality in Health, a master’s degree in health sciences (focus on exercise physiology and immunology) and a doctorate in health sciences (emphasis on the pathophysiology of obesity and physiology of nutrition) from the Federal University of São Paulo (UNIFESP ). She is Head and Wellbeing columnist at IstoÉ, columnist at IstoÉ Mulher and presenter of the IstoÉ Wellbeing Podcast with Paola Machado and Calóricas Anônimos. She is also Communications Director at CREF4/SP and manages her companies with services and products focused on health and quality of life. CREF4: 080213-G
04/23/2024 – 14:00
There are many reasons why walking exercises are so popular, but mainly because they offer several health benefits. I have separated for you some myths and facts about the walk so that you can always be aware!
MYTH. You need to reach 10,000 steps per day
The reference 10,000 steps emerged from a campaign japanese marketing and not scientific evidence.
A study showed that the more steps we take throughout the day, the more benefits related to reducing the incidence of cancer, heart disease and longevity we achieve.
A meta-analysis looked at the minimum and ideal daily step counts for improving overall health, looking at more than 111,000 people across 12 studies. They concluded that around 2,600 and 2,800 steps per day already bring benefits, reducing mortality from any cause by 8% and reducing the risk of cardiovascular disease by 11% compared to 2,000 steps per day. Benefits peaked at 8,800 steps per day.
Therefore, what matters is moving and increasing the number of steps regardless of the exercise.
FACT. Walking helps with blood sugar control
According to the American Diabetes Associationwhen you perform physical activities, you stimulates muscle cells to absorb glucose from the bloodstream for energy, lowering blood sugar in the short term and helping maintain insulin sensitivity in the long term. These small lifestyle changes help reduce your risk of developing type 2 diabetes and its complications.
Additionally, a systematic review and meta-analysis concluded that walking just two minutes after a meal effectively lowers blood sugar levels compared to standing or sitting, which may help people with diabetes or prediabetes control their blood sugar levels and improve their blood sugar levels. metabolic health.
MYTH. Running is always better than walking
Walking is a low-impact exercise that offers benefitssuch as promoting the release of endorphins, increasing blood flow to the body and brain, and improving bone health, without putting stress on the joints.
For the general population, walking is easier on the body than running, and there is less chance of injuries — especially when practitioners are starting out or have excessive weight. It is necessary to understand the running technique to evolve further and, most importantly, be aware of hip and knee alignment, body weight and the shape of the arch of the foot, which can predispose —if not oriented in the right way— correct — to future problems.
The most important thing is to always understand what your objective is! If you want to get in shape and improve conditioning and performance, then running is a better tool. Now if you’re looking benefits to health, well-being and quality of lifeyou already have results from walking.
It is worth remembering that moderate to intense walking can reduce the risk of hypertension, high cholesterol and diabetes.
MYTH. You can’t walk every day of the week
As walking is a low-intensity activity, it is perfectly reasonable for people to go out and walk calmly every day — whether thinking about exercise or daily living activities.
If your walk is peaceful, you can do it every day. Now, if you’re trying too hard, can alternate with active pausesincorporating other exercises on the rest day.
According to the ACSM, adults should do 150 to 300 minutes of moderate-intensity activity (such as brisk walking) per week, or 75 to 150 minutes of vigorous-intensity activity (such as running) per week for substantial health benefits.
FACT. The faster you walk, the more calories you burn
Although any activity burns calories, the greater the intensity of your workouts, the more calories you burn. This also applies to walking.
Important: the number of calories burned in a given workout depends on the individual’s weight and body composition.
A Harvard Health published comparisons of calories burned in 30 minutes based on activity and weight range. A 150-pound person burns 133 calories per 30 minutes of walking at 5.5 miles per hour and 175 calories per 30 minutes of walking at 4 miles per hour. This means that if one’s goal is to lose weight, you will need to walk with greater intensity to achieve the desired results.
To make your walks more challenging and increase the number of calories burned while walking, interval training (alternating periods of higher intensity stimuli with periods of lower intensity) can be very effective, as it results in benefits for physical conditioning by increasing heart rate. You can also increase the stimuli with tilt variations, for example.
MYTH. You need to walk 30 minutes continuously to see the health benefits
Based on recommendations from the ACSM and WHO, you need 150 minutes of moderate aerobic activity per week or 30 minutes of walking five times a week to reach this goal.
A common misconception, however, is that you must complete these 30 minutes uninterrupted. According to the CDC, you can divide it into smaller fractionswalking 5 to 10 minutes at a time several times a day and still getting the same benefits of walking 30 minutes once a day.
MYTH. Walking on treadmills and outdoors produce the same results
When walking outdoors, you traverse different flooring (like a change in elevation) and different environments compared to walking on a treadmill. A study that compared the effects of treadmill walking and outdoor walking found that exercising outdoors and in a natural environment resulted in a higher average heart rate compared to treadmill walking — plus, they had a better perceived exertion. smaller with the same intensity.
A walking outdoors also improved feelings of energy. The researchers concluded that walking outdoors can be more enjoyable and help people get exercise. However, if you have no option, the treadmill is worth just as much and any movement is positive.
*The content of this article is informative and does not replace the assessment of Health Professionals.
** This text does not necessarily reflect the opinion of IstoÉ.
