Exercise scientist recommends simple tricks to increase the benefits of walking

IT2025 of T, and Walk 10,000 steps a day One of the most popular fitness goals on the planet is.

Scientific argument is suspicious – research shows that to do 7,000 to 8,000 steps a day Provides optimal return to your health. But the human psyche prefers a good, round number to aim, and if a step target encourages people to move more, it is hardly a bad thing.

However, published in a 2024 paper Scandinavian Journal of Medicine and Science in Sports It is suggested that if you want to lose weight, reduce your blood pressure and maximize benefits such as reducing your blood sugar levels, then you want to consider how many stages you want to consider.

The article shows that both exercise quantities And Quality (ie intensity) is associated with five heart risk factors for metabolic syndrome; High waist circumference, high triglycerides, low HDL (or “good” cholesterol), high blood pressure and high blood sugar.

To improve them, “Analysis you say Be able to do Get away with only a high amount of exercise, but you are better to do a high intensity of exercise in high volume and combination, ”The major author of paper Dr. Elroy Aguer Tells “This is a combination of quantity and quality that gives you the best benefit.”

In other words, involving slightly sharp magic of walking in each day can have significant positive effects.

How to run 10,000 steps a day for optimal health results

The good news is that, especially for those new exercises, increasing the quality of your exercise does not require signing up for many sweat -filled HIIT classes or committed to sprint interval. It can be simple as walking slightly fast.

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Dr. “To accumulate a high volume of daylight, then focus on walking or jogging at least 30 minutes, then will be a way to reduce your matrix for each progressive risk factors.”

However, even more intense physical activity was shown positive effects from low bursting.

“One of the really interesting conclusions from our paper was that, if you look at the highest one minute activity of the people in each day, on average during the monitoring period, it was a very strong indication whether they had one or more metabolic syndrome risk factors,” Dr. Aguer explains. “Even anything can be beneficial as one minute of high-spill activity.”

In practice, applying this advice may mean that most of your daily stages are made at your normal speed. Then, you can try a sharp walk while working at some point during the day – a higher – a higher rythmOr the number of steps you take per minute is also associated with better health results.

Benefits of focusing on the quality and quantity of exercise

If you ask people about their fitness goals for 2025, “Improvement in metabolic syndrome risk factors” probably does not harvest many times. But by breaking it into its expected parts, the quality of better exercise and the benefits of quantity become more reliable.

“Exercise is a part of a behavior strategy to lose weight, which will reduce intestinal fat,” Dr. Agni says. The fats of the intestine refers to the fat found around the vital organs, which is deep within the stomach area.

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“We know that if you store fat mass around your stomach area, it is more dangerous than the storage of fat mass in your lower body [just under the skin]The fat of the intestine around its important organs causes a lot of havoc in the context of metabolic signaling that goes there. Essentially, it is dangerous to store stomach fat too much because it changes the way our vital organs change in the function of that region.

“By depositing high volume and intensity of activity, you can reduce your weight and abdominal fat.”

As usual, you are likely to see the consequences of the best weight loss by changing both the level of your activity and the diet. But exercise alone will still provide significant benefits.

“Especially for those who are overweight and obese, and can be metabolic syndromes, exercise and behavioral strategies may reduce and reversed risk factors when they are in their early stages,” Dr. Aguir says.

Blood pressure metabolic syndrome is one of the risk factors that can be improved by increasing the amount and quality of your weekly physical activity levels.

“Exercise is already famous for reducing systolic and diastolic blood pressure; it is called Post-Earcastic Hypotension,” Dr. Aguir says. “Within 15 or 20 minutes of exercise, you can see a decrease in blood pressure from one of the walks, for example.

“Just going out for a fast walk, the faster you usually do will drop your blood pressure down for about 24 hours after exercise.”

A quick trot is also able to leave your blood sugar level for 48 hours, Dr. Aguir says.

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“Each of those metabolic syndrome five risk factors, at a small time of hours, can benefit from going out for a small time, a slow walk, or something like that. By completing persistent physical activity guidelines, all five risk factors will also improve with time.”

How to increase your activity level

Overall, Dr. Agooir current says World health organizationProvide a solid benchmark for the guidelines of physical activity.

They say “every step is counted towards better health,” and adults each week should gather a combination of 150 minutes of medium-tauting activity, 75 minutes of vigorous-torrential activity or both. But these blanket leaflets can take many forms to fit with your lifestyle.

“Some people may choose to achieve most of their activity over the weekend, and some may choose to break their activity in a short period of time,” Dr. Aguir says.

“You can also use casual movement. Who says the new message that all movements matters, so if it means that your car or train station walks a little faster at the station, simply you can deposit those things in terms of exercise for a brief period to raise your heart rate and your metabolic rate.

“And they are casual. We all walk, to some extent, from your office to the bathroom, or from a local cafe. If you normally focus on walking a little faster than what you do in general, it is going to be beneficial for these risk factors, especially the side of blood sugar and blood pressure.”