A Japanese study has confirmed that high-intensity interval walking can protect against high blood pressure and decreased muscle strength among older people.
The study examined almost 250 adults over a period of five months. The study participants engaged in either no walking or moderate to high-intensity walking. The group which engaged in high-intensity walking experienced the most significant improvement in their health.
In the July issue of Mayo Clinic Proceedings, Dr. James Levine used this study as a means of discussing the many benefits of walking. In his editorial, Levine opined that walking is an excellent form of exercise because it “is there for everyone ... Walking doesn‘t cost you anything, you can do it barefoot and you can do it now, this minute.”
There is no doubt that getting out and taking a walk is much better than sitting on the couch all day. Getting out and moving is a necessary and important part of a healthy lifestyle, whether you're seeking to normalize your blood pressure or diabetes, reduce your risk of cardiovascular disease or joint problems, or simply to improve your mental health.
But that still leaves many questions to be answered -- for optimum health, how much should you exercise, for how long, and how strenuous does it really need to be? Just as I've mentioned in previous articles, the Japanese study mentioned above once again confirms that the higher the intensity of the exercise, the greater the overall health benefits. That is why high-intensity interval walking produced more results than moderate walking. The other major benefit of this approach is that it take MUCH less time to exercise this way. You simply don't have to do one hour of aerobics or running to get fit. That can be a major waste of time and actually counter productive. If you're looking to lose or maintain weight, remember that the key to weight loss is not just about how many calories you burn, but how many calories you burn over a unit of time (in other words, the difference between your basal metabolic rate and your activity.)Vigorous exercise burns calories immediately, AND helps reset your internal thermostat to keep burning calories even while you're at rest. Less intense exercise does not have this effect. So what's the right amount of intensity? You should exercise vigorously enough so that it's difficult to have a conversation with someone next to you. If you find yourself huffing and puffing to where you can't talk at all, then it's too strenuous.