Is walking farther or faster better for you? Here's what doctors say

Increasingly, enthusiasts have amassed a loyal following who value the practice for its positive effects on physical and mental wellbeing. Engaging in a walk gets the vascular system going, boosts blood flow, optimises glucose utilisation and helps regulate inflammation, notes cardiologist Dr Johanna Contreras, based at Mount Sinai Fuster Heart Hospital. Essentially, it's a low-key activity that is highly accessible to those just starting out, offering numerous benefits for both mind and body.
On a daily basis, the query persists: should a walk's length or pace be the priority for getting the maximum benefit from the physical activity?
Faster is the best option, according to Dr Contreras. However, you may only have the time – or the energy – for one. Whatever you decide to do, Dr Contreras stresses that any walking is beneficial, she says. Whether it's doing an extra loop around the supermarket or taking the stairs, you are making a positive impact, she says. If you're choosing between adding an extra half-mile to your daily walk or completing your usual route more quickly than usual, here are the benefits of making each choice, she says.
Dr is a cardiologist at Mount Sinai Fuster Heart Hospital.
Regularly taking longer walks can help improve your overall stamina.
Before proceeding, it's worth noting that there is a minimum pace at which you should aim to walk in order to ensure you're getting a sufficient level of exercise during your walk.
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According to Dr. Contreras, your ability to sustain exercise without overworking your heart will improve as you get used to having your heart rate increased for longer periods of time. Walking further for an extended duration is crucial in this process. Walking longer is actually recommended as you age, as it puts less strain on the heart and can provide the same benefits without overtaxing it, Dr. Contreras points out.
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But, walking faster conditions your heart.
Making your walk more brisk feels like it's going to make your heart work even harder, which results in a higher heart rate than taking it at a slower pace. 'Walking at a bit of a quicker pace definitely helps bring about a stronger response from your cardiovascular system,' says Dr Lauren Hannon Redler, a consultant orthopaedic surgeon and sports medicine physician at NewYork-Presbyterian/Columbia University Irving Medical Centre. 'Your heart pumps blood round your body that bit more quickly, which makes your muscles use oxygen more effectively and makes them more efficient.'
According to Dr. Contreras, the higher the tempo at which you raise your heart rate, the more beneficial a workout it will be for your heart, enabling it to perform at a greater capacity, boost your metabolism and, subsequently, manage blood pressure more effectively. Furthermore, due to the increased intensity, you can potentially achieve comparable benefits to walking at a slower pace but for a more extended period, possibly even reducing the overall time required by half.
Which method - following a calorie-controlled diet or regular exercise - is more beneficial for shedding pounds?
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In the meantime, taking a brisker pace boosts your metabolism and burns off calories, as Dr. Contreras suggests. 'If you're looking to shed pounds, you may need to increase your level of physical activity,' she advises. Instead of concentrating on burning fat or glucose for energy, aiming for increased calorie expenditure is more likely to achieve weight loss, according to Reed. Additionally, despite the faster pace, you're probably still within zone two.
It's vital to obtain optimal health and weight loss results, according to Reed.
It's best to vary your daily routine by combining both shorter, brisk walks and longer, more leisurely ones.
—long and slower as well as short and speedier—depending on what suits you best at any given time, or on any given day. 'Both are important,' says Dr Redler.
Taking longer and more leisurely strolls one day, then picking up the pace and walking brisker the next, is Dr Redler's advice.
Two further points to note: when venturing out for lengthy walks, it's prudent to take care to prevent strain injuries. Dr. Redler advises that this can be achieved by gradually increasing your walking distance over time and wearing suitable footwear.
If you're keen to boost your pace, pacing with intervals could be a reliable means to achieving it. Walk at a leisurely pace for three minutes, next shift to a quicker one for one minute, and regularly alternate until you've completed your journey's entirety. Ultimately, you can diminish the time spent walking at a slower pace and augment the time spent moving more swiftly.
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