Research has shown that taking fewer than 2,000 steps daily increases disease rates. Anything over 4500 steps shows cardiovascular benefits, and taking more than 7000 steps daily significantly improves your health, including longevity.
Walking after a meal can help eliminate any extra sugar you consume. If you wake up with high blood glucose, a morning walk can help lower it and prevent it from being converted into fat.
Walking activates your muscles and can improve mood issues like depression. It lowers high blood pressure and can boost weight loss, especially visceral fat loss. Walking while fasting can significantly improve fasting benefits. Walking briskly and walking uphill enhances the benefits of walking.
A 2017 Japanese study found that 3 minutes of fast-paced walking followed by 3 minutes of regular walking significantly affected blood pressure levels and leg strength. Repeating this cycle 5 times was more beneficial than 1.5 to 2 hours of walking.
For more walking benefits, try backward walking! It strengthens the knees, ankles, and hips. Nasal breathing while walking can increase CO2, which makes oxygen more efficient in your blood.
Walking can reduce cortisol naturally, helping to relieve stress. Leave your phone and music at home, and focus on the sights, sounds, and smells during your walk.
Another way to increase the benefits of walking is with hypoxia training. To do this, inhale for 3 steps and exhale for 4 steps. You can also try holding your breath for 5 to 10 seconds, every few minutes. Hypoxia training can trigger genes that can strengthen your body, decrease inflammation, and improve recovery.
Avoid the following mistakes while walking:
•Leaning too far forward •Wearing uncomfortable shoes•Poor timing •Overtraining
Dr. Eric Berg DC Bio:Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
