Brisk walking helps maintain a healthy weight, regulate blood pressure, and improve metabolic health, which are essential for preventing age-related conditions like diabetes. Additionally, this type of exercise triggers the release of beneficial hormones that promote tissue repair, reduce inflammation, and boost energy.
According to research from the University of Oklahoma, Semmelweis University in Hungary, and the University of Leicester in the UK, published on PubMed, walking is the most commonly reported physical activity and is typically categorised as light or brisk. Light walking is considered low-intensity, while brisk walking is classified as moderate-intensity activity.
Additionally, the data suggests that the intensity of physical activity may provide greater health benefits than the total duration or quantity.
Also read | Here's why just 11 minutes of brisk walking daily is rated among the best exercises for total fitness
Reduced risk of cardiovascular disease (CVD): Walking regularly reduces the risk of cardiovascular disease (CVD). A 2008 review found that those who walked the most had a 31 percent lower risk of CVD, compared to those who walked the least. However, walking at a brisk pace offers even greater benefits for heart health. Brisk walking improves heart rate and circulation, and maximises cardiovascular benefits, making it a key factor in reducing heart disease risk.
Heart disease prevention: Walking 30 minutes a day, 5 days a week, can reduce coronary heart disease (CHD) risk by 19 percent. But when you walk briskly, the heart benefits are multiplied. Brisk walking strengthens the heart, lowers blood pressure, and improves blood flow, significantly reducing the risk of heart attacks and other heart-related issues.
Pace matters for CVD mortality: Walking at a brisk pace is associated with a 24 percent reduced risk of cardiovascular disease mortality compared to walking slowly. The faster pace improves cardiovascular fitness and lowers the likelihood of premature death due to heart disease. Research shows that brisk walkers experience more substantial improvements in heart health over time.
Also read | Health benefits of a 30-minute morning walk on an empty stomach
Brisk walking and age: The UK Biobank study revealed that brisk walkers had a 38 percent lower risk of CVD mortality in men and 53 percent in women, compared to those who walked slowly. For older adults, brisk walking is even more crucial—maintaining a quicker pace can help prevent heart disease and improve longevity. A faster walking pace has been shown to provide more significant health benefits, particularly as you age.
Stroke risk reduction: Pace plays a vital role in stroke prevention. Fast walkers have a 44 percent lower risk of stroke than compared to slow walkers. This effect is particularly notable for people aged 65 and older, where slow walking is associated with a higher stroke risk. By walking briskly, you can significantly reduce the chances of stroke and maintain healthy brain function.
Daily steps matter: Walking more steps each day, particularly with intentional brisk walking, reduces the risk of CVD and mortality. Studies suggest that those who take more daily steps, especially purposeful walking, have a lower incidence of cardiovascular issues. Regular brisk walking contributes to healthier hearts and longer lives.
Combat ageing with brisk walking: Brisk walking is an effective way to slow down the aging process. Physical activity, like brisk walking, triggers molecular pathways that help repair tissues, enhance cellular function, and combat age-related diseases. Walking regularly promotes longevity by improving heart health, metabolism, and overall well-being.
Hormonal and metabolic health: Brisk walking activates hormones that improve cardiovascular and metabolic health. It helps regulate insulin levels, reduces body fat, and enhances glucose metabolism, which lowers the risk of type 2 diabetes and heart disease. These benefits are key in maintaining a healthy body as we age.
Exerkines and tissue repair: Walking at a brisk pace stimulates the release of exerkines, substances produced during exercise that improve heart health, metabolism, immune function, and brain health. These exerkines play a role in reducing inflammation, repairing tissues, and boosting cell regeneration, all of which help slow down the ageing process.
Also read | Best exercises for heart health: Add yoga, jogging, brisk walking to your workout routine
Stronger immune system: Brisk walking improves immune function, helping the body fight infections and age-related decline. Regular physical activity, especially walking briskly, strengthens the immune system, which becomes more vulnerable with age.
Cellular health: Brisk walking increases the release of extracellular vesicles, which help with cell communication and tissue repair. These vesicles are involved in slowing ageing, reducing the risk of age-related diseases, and promoting recovery. As you walk briskly, your body enhances its ability to repair itself and age more gracefully.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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