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July 16 2007
What Turns Walking Into a Good Workout?

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.”

Science Daily July 13, 2007



Dr. MercolaDr. Mercola's Comments:

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.

Because of this, if you want to lose significant weight, or truly change your risk for heart disease, you are going to need to work out much harder than going for a leisurely stroll.

One of my new favorite types of workouts is this high intensity exercise training. There are many varieties out there but a good example is the one developed by Al Sears, MD who reawakened me to the value of interval training with his P.A.C.E. program.

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Community Comments ( 24 )
Comment on this Article
  
  
Islander
[ Joined on 03/07 ] [ Posted on July 13, 2007 ]
34 Points        
   
 
Moderator User
On Jan. 1, 1999 I quit smoking. Determined not to gain weight (I was already 60 pounds over my ideal weight) I cut back on portion sizes and began moderate indoor exercise. As I built up stamina, I began walking a mile a day on winter roads. Soon I was doing two miles a day. By mid-August I had lost 60 pounds and felt great. What's more, my cholesteral had dropped 60 points and I was able to discontinue my hypertension meds. Needless to say, I highly recommend a walking program. Lace up!
 [ Reply ]
Mercola
  
phooey
[ Joined on 02/07 ]  [ Posted on July 13, 2007]
6 Points        
   
Savvy User
  Mercola
Go Islander Go!
Mercola
  
Magnolia
[ Joined on 06/06 ]  [ Posted on July 15, 2007]
5 Points        
   
Savvy User
  Mercola
Islander, that's awesome! And you know what? I feel really inspired now, to start going out and doing a bit of walking every day. Thanks for sharing!
Mercola
  
moo
[ Joined on 11/06 ]  [ Posted on July 21, 2007]
2 Points        
   
Savvy User
  Mercola
way to go islander!! i love walking. i walk about thre miles a day with my dog.
Mercola
  
Boca mom
[ Joined on 08/07 ]  [ Posted on August 1, 2007]
3 Points        
   
Novice User
  Mercola

Great job!  I too started walking...my 9 mos. old granddaughter came to live with us and I thought I'd put her in the stroller.  Well, I've lost 55 lbs (6 mos)and am in my 1st triathlon this weekend.  I quit smoking 2 years ago and have had 2 back surgeries that didn't work.  Walking became my pain management....when walking it was the only time I didn't experience severe pain.  With that little girl in my life there is so much to live for!!

  
  
annapavlova42
[ Joined on 02/07 ] [ Posted on July 13, 2007 ]
24 Points        
   
 
Savvy User
Walking is great for anything.  It's free, refreshing, colorful, entertaining, educational, healthy, allows you to think clearly, and it is fun.
 [ Reply ]
Mercola
  
Russ Bianchi
[ Joined on 09/06 ]  [ Posted on July 15, 2007]
6 Points        
   
Savvy User
  Mercola
Walking works every time it has been tried.
  
  
seg
[ Joined on 11/06 ] [ Posted on July 13, 2007 ]
6 Points        
   
 
Savvy User
There's so many different types of exercises today i'm sure we can all find some we like. Our bodies were designed to be on the move, so depending on your goals any act of motion through varying time limits can be beneficial .
On some days when i don't exercise i go for 30 to 40 mins walk at lunch time just to keep me in tune. As with any exercise program, start slowly and increase gradually until you are comfy with the intensity and time limit and keep at it, don't be discouraged and expect to much in to short of a time, do varying exercises like strength training also so you don't get bored and give up.
Good for you Islander, keep it up......
 [ Reply ]
  
  
chirocheer
[ Joined on 08/06 ] [ Posted on July 14, 2007 ]
3 Points        
   
 
Savvy User
We were CREATED to walk.  I do several types of exercise (running, sprinting, spinning, biking, aerobics, walking), and I get more benefits physically, emotinally, and spiritually from walking. 

I have an aerobics instructor friend who seriously cut back on her classes when she became pregnant and walked every day.  Immediately after the birth of her son, she weighed 15 lbs less than she did when she got pregnant!  Walking did for her what aerobics couldn't.
 [ Reply ]
  
  
Arizona
[ Joined on 06/07 ] [ Posted on July 13, 2007 ]
2 Points        
   
 
Savvy User
That's a great story Islander !!!  You should be proud of yourself!!
 [ Reply ]
  
  
mmc88121
[ Joined on 11/06 ] [ Posted on July 13, 2007 ]
2 Points        
   
 
Moderator User
Walking is something almost everybody with 2 good legs and an intact spinal cord can do.  There are a few people who can not but there are other exercises they can do.

Mary
 [ Reply ]
  
  
Geoffrey Levens
[ Joined on 06/06 ] [ Posted on July 31, 2007 ]
1 Points        
   
 
Novice User

Check out Nordic walking or Exerstriding.  Walking on smooth ground or pavement w/ walking poles.  Increases amount of muscles used and therefore amoung to exercise by 25%-40% depending who you ask.  Since so many muscles are being used at once, the perceived amount of effort is much less for much more of a work out.  You can spend $150 or more per pole or you can get good ones for about $9.50 each from Amazon or at Walmart (Satan)  Look for Swiss Gear brand.  You will need to get replacement tips from somewhere else. What they come with are pretty cheesy and wear out in a few miles

 [ Reply ]
Mercola
  
PatriSpain
[ Joined on 07/07 ]  [ Posted on July 31, 2007]
       
   
Novice User
  Mercola

I have been Nordic Walking since two years and can attest to its benefits.  It is a highly efficent, easy and quickly beneficial exercise form.  If I recall the statistics correctly about 90% of the whole body muscles are in use - when done correctly - even back of arms, chest muscles etc.  Joints are not stressed as jogging will do and for the same amount of time 20-40% more calories are burned.  It is a better yet easier heart workout and fantastic metabolic rate booster.  Excellent for core training, balance, posture, bones etc.  Here is one interesting site about it:

walking.about.com/.../nordicwalking.htm

  
  
KAC
[ Joined on 06/06 ] [ Posted on July 31, 2007 ]
1 Points        
   
 
Savvy User

I am fortunate to have a wellness center at my work where we have an indoor track.  More companies ought to do this.

 [ Reply ]
  
  
health freak
[ Joined on 06/07 ] [ Posted on August 8, 2007 ]
       
   
 
Novice User

I fully endorse the findings . I have been  walking  almost  everyday  for  the  last 15 years and have reaped extremely beneficial results.

 [ Reply ]
  
  
HealthLee1
[ Joined on 01/07 ] [ Posted on August 3, 2007 ]
       
   
 
Novice User

I feel walking keeps me energized, clears my head and helps me think clearer, removes symptoms of pms, makes me feel like a happier more whole woman! And I get the enjoyment of seeing all kinds of animals on my hike, rattle snakes and all! I would highly recommend women making walking a part of their routine.

 [ Reply ]
  
  
Nicolelm
[ Joined on 02/07 ] [ Posted on July 31, 2007 ]
       
   
 
Novice User

can you figure out how many miles you've walked just by the amount of time it took you?

 [ Reply ]
  
  
tomheik
[ Joined on 10/06 ] [ Posted on July 31, 2007 ]
       
   
 
Novice User

I wonder how intense is the high intensity walking? Is it 4 miles per hour or more?

 [ Reply ]
  
  
dempoolguy
[ Joined on 03/07 ] [ Posted on July 31, 2007 ]