Walking has important benefits for the body and mind, such as alleviating symptoms of depression and improving cardiovascular health, whether you take short, frequent walks or longer, less frequent ones. But if you’re wondering which option is better, know that it depends a lot on your physical condition, daily routine and goals.

First of all, it is necessary to clarify what is meant by “long” walking and “short”. According to Dr Nicholas Berger, professor of sport at Teesside University, a short walk should last around 20 minutes and a long one at least 45 minutes.

The World Health Organization recommends that adults get at least 150 minutes of exercise per week, and regular walks are a safe way to achieve this goal.

In general, whatever method of walking you choose, it will bring you noticeable benefits. “Improving heart health, lowering blood pressure, strengthening leg and back muscles, strengthening joints and bones, and reducing the risk of cardiovascular disease are just some of the benefits of walking,” said Dr. Nicholas Berger.

It is possible to build muscle mass, but the best way to achieve these results is to walk at a fast pace with ups and downs, said the sports teacher.

“If you walk long enough, at a brisk pace (30-60 minutes a day), you burn calories and work not only your legs, but also your glutes and lower back. Plus, you prevent varicose veins from getting worse if you’re prone to it,” advises personal trainer Gila Mayan-Na,

quoted by smartliving.ro.

Long or short walks?

If you have a constant work schedule, then a long walk before or after work may be the best option. But if you have meetings and meetings throughout the day, you can squeeze in a few short walks in between meetings.

Your physical condition is another important aspect to consider. So, if you can’t handle a 45-minute walk at a time, it’s better to start with shorter walking sessions. In this way, you avoid prolonged sitting, a habit that can have a negative impact on your health.

A sedentary lifestyle can cause, among other things: stiffness, reduced mobility, reduced muscle mass and fatigue.

According to a study published in the British Journal Of Sports Medicine, just 11 minutes of daily walking may be enough to reduce the risk of heart disease, stroke and several types of cancer. Thus, two or three short walks throughout the day can help prevent the effects of being sedentary.

In addition, shorter legs are more suitable for those who experience pain in the knees. “Shorter walking at a not very intense pace does not stress the joints and does not increase the risk of injuries. Wearing the right shoes and walking on level ground can also help,” noted personal trainer James Bickerstaff.

Long walks speed up the heart rate and can reduce muscle pain

Aerobic exercise such as dancing, cycling or walking is a great way to get your heart rate up. And the good news is that you don’t have to do strenuous exercise to reap the benefits. The difficulty of learning should be at such a level that you can hold a conversation during the exercises.

DOMS (delayed onset muscle soreness) from strength training can also be a good incentive for long walks. “Longer walks increase and improve blood flow as muscles contract and relax. This can restore circulation in areas where it is stagnant,” Bickerstaff explained.

Short walks stimulate creativity

From a psychological point of view, short and frequent walks can help improve concentration levels. It’s no coincidence that great ideas often come when you’re on the move—research has even proven it. why Walking improves blood flow to the brain, improves thought processes and creativity – another reason why walking is perfect for clearing mental blocks, not just for reaching your daily step goal.

Also, research has shown that short periods of high-intensity exercise can prolong life, so if you don’t have time to walk for at least 45 minutes, go for a shorter brisk walk.

In addition, during long walks, you can change the walking speed. For example, you can start walking at a normal speed, then increase the speed and maintain it for 1 kilometer, then decrease it. This method helps improve heart health and increase endurance. High-intensity interval training also helps you burn more calories.

How to walk properly

The ideal posture while walking should be as follows:

• Head up, looking forward, not at the shoes;

• The neck, shoulders and back are relaxed, not tense;

• The hands move slightly near the body, and the elbows are slightly bent;

• Abdominal muscles are slightly tense, and the back is straight, not bent;

• Paws with tips slightly outward;

• During a step, we first touch the ground with the heel, then distribute the body weight over the entire surface of the sole, rolling the foot from the heel to the tip.

It is also ideal to warm up for 10 minutes before starting the walk and stretch after completing the route. These are important steps to prevent injuries.

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