Yes, walking counts as exercise. Personal trainer shares the biggest benefits

With the warmer weather back, now is the perfect time to stroll around your neighborhood neighborhood or local parks. And if you need more inspiration, you can get into trends like “hot girls walking” or “mental health journey.”

Depending on your speed, walking may not immediately trigger workouts on fitness trackers, such as jogging or stair climbing. Therefore, people on the internet have a disagreement on whether walking is really a kind of exercise. We spoke with a personal trainer to learn about the benefits of walking and how to take your day job to the next level.

What are the trends for popular girls?

During the summer of 2020 pandemic barriers, Tiktok personality Mia Lind felt isolated and dealt with negative thoughts. So she began to stroll four miles, thinking about gratitude, her purpose, and her passion. Inspired by rapper Megan Thee's song “Hot Girls Summer” Lind created her outing “Hot Girl Walks” and began sharing them online.

Is walking counting as exercise?

Yes, walking is exercise, while experts in the physical and mental health discipline are consistent. “Walking in a natural environment also improves cognitive function and creativity, thus providing a unique therapy,” said Sergii Putsov, a personal trainer with a Ph.D.

Is walking more than just building the power of the heart? As it turns out, yes. Mayo Clinic has identified other health benefits of walking. According to the Medical Center, walking can improve muscle endurance, boost energy, lower blood pressure, strengthen bones and support the immune system. You can see the benefits of outdoors and on the treadmill.

Walking alone can also change the shape of the body. In 2017, the Journal of Sports Activities and Health conducted a meta-analysis of 22 clinical trials related to walking and health. The results show that in obese patients under 50 years of age, light walking reduces waist circumference, fat mass and body fat percentage to “clinical significance”. It can also lead to overall weight loss. So if you stick with it, the “hot girl walk” you do may cause a noticeable change.

Do you have enough exercise on your own?

As part of the circuit, walking can certainly be combined with other activities. You can also walk as a warm-up for jogging or cycling. Walking on your own can lead to results and may have fewer negative effects on your body than other high-impact sports.

Gregor Parella (also CPT) said of the reasons for walking: “It’s much better than jogging because jogging puts inappropriate pressure on your ankles, especially when you build it heavily. On the other hand, a brisk walking is one of the best exercises because it’s a stimulation of your legs and calf muscles without the same joint pressure”.

Even walking at a slow speed is more likely to be still than staying at home, but faster speeds can also speed up health benefits. A 2019 study in atherosclerosis found that “the walking pace is inversely proportional to the risk of death of male doctors at an average of 67.8 years old and the risk of death from cardiovascular disease.” In other words, the faster you walk, the lower your risk of death and cardiovascular disease.

Regarding how long you should go, the U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity physical exercise per week, or 30 minutes a day for five days to gain considerable health benefits. This may include walking briskly at 2.5 to 4 mph. Walking at a slow or leisurely speed (2 mph) is considered a mild intensity activity, which may have some health benefits compared to sedentary behaviors, but is not as good as walking lightly.

Health benefits of walking

Walking has many health benefits. Not only does this activity lower cortisol levels like all forms of exercise and gives you some fresh air, but you may see various tangible improvements in the following health indicators:

• Better sleep. Low-impact physical exercise can lead to healthier sleep. A small 2020 study published in Sleep Health found that adding steps every day leads to better quality, especially among women.
• Lower risk of type 2 diabetes. According to the American Diabetes Association, walking at least 30 minutes a day can help you avoid type 2 diabetes. Increasing your daily step count may keep your glucose levels on checks.
• Lower blood pressure. A 2022 study from a U.S. family doctor said that regular hiking plans moderate intensity can lower systolic blood pressure, diastolic blood pressure, and heart rate.
• Improve balance. As you age, keeping your feet stable is becoming more and more important for your health. Harvard Health Publications state that walking enhances the strength of the lower body, thereby improving balance.
• Reduce the risk of cancer. Walking may even reduce the risk of certain cancers. A 2013 study in cancer epidemiology, biomarkers and cancer prevention found that postmenopausal women had a 14% lower risk of breast cancer for at least seven hours a week, while women walked three or less hours a week.

How to make walking more intense

If your walking routine reaches the plateau, you can add some intensity to the walk without jogging or switching activities. By giving your body a new challenge, making your walk more stringent can increase the number of calories burned. How to increase your stakes on a daily walk include:

• Increase walking time. If you are currently walking 30 minutes a day, add more time in a 10 or 15 minutes. If your goal is to lose weight, Putsov recommends walking at least 45 minutes a day.
• Increase the speed. You can also increase the intensity by picking up speed. Free GPS-enabled fitness workout apps, including Nike Run Club, can help you track distance and time to calculate your pace.
• Wear wrist or ankle weight. Tied to weight Bala Bannles Can kick your gear. These types of weights can be worn on the ankle or wrist to provide resistance.
• Alternate to your pace. We talked with recommended walking intervals to make walking more challenging. Try walking for five minutes at regular speeds, then walking for five minutes, and so on.
• Add inclination to your route. Are you walking on flat surfaces on most routes? Find a hill to increase the difficulty of trekking. You may also want to add a tilted recovery walk (go backwards).

How to keep motivated

It’s easy to get excited about a new exercise routine initially, and it’s natural to feel bored or frustrated when you stop seeing big results. You may find music and podcasts helpful because they make time pass faster. Just make sure that these sounds are background noise so that you can still be aware of your environment and your surroundings.

Crow also recommends setting clear, achievable goals. This can remind yourself how far you have gone, she said, explaining: “All the achievements you have made during the walk, whether through a mobile app or a personal journal, will remind you that you can work harder next time.

If you want to do it alone, it’s hard to keep track, try walking with your partner or check if there are walking clubs in your area. Parella says walking partners can increase your accountability and make the experience more fun. You can also try to keep your new landscapes motivated during your walk. Getting sunlight will increase your vitamin D intake, which may improve your mood.

Safety tips when walking

Make sure you can accomplish this task on your daily walk or on the sidewalk where popular girls walk. While a community or a lakeside walk may seem harmless, you still want to set up your own safe reward.

1. Bring water. At moderate temperatures, REI recommends drinking half (about 17 ounces) of water per hour. If it's very hot outside, you should increase drinking water. Dehydration during a walk may make you feel dizzy or sick, so make sure to bring your water bottle.
2. Wear the right shoes. You don't want to exit the commission mid-walking due to an ankle sprain or severe blisters. Installed in a sports shop and wear quality walking shoes that fit your feet and arches.
3. Let someone know your location. Make sure someone can find you when you are walking in nature or at night. Sharing your location on Google Maps is an easy way to do this.
4. Wear reflective gears at night. If you walk after morning or dusk, wear a reflective coat or vest. You can also get reflective tape and add it to the back of your shoes and pants.
5. Use sidewalks. The U.S. Department of Transportation notes that you should always walk on the sidewalk. If there is no sidewalk, it is facing traffic.
6. Plan your route. To avoid getting lost or wandering in areas that may not be safe, plan your route in advance. This will help you understand your surroundings while allowing you to give someone the exact location before you set out.
7. Carry a cell phone. If you are walking alone (especially at night), make sure to bring your phone in an emergency. But don't let your phone distract you from being so alert and aware of your surroundings.