Walking: Benefits, Ideal Pace, and Precautions

Walking is a simple form of exercise suitable for all ages, offering numerous health benefits. It’s not just a physical activity but also a means to improve mental health, reduce stress, and enhance quality of life. With its convenience and ease of practice, walking has increasingly become a popular choice as part of a healthy lifestyle. In this article, Fuji Wellness Center explores the full benefits of walking and the ideal pace to maximize its effectiveness.

1. Benefits of Walking

Walking offers a variety of health benefits, including improving cardiovascular health, managing weight, enhancing mental well-being, strengthening bones and muscles, improving digestion, boosting immunity, and increasing creativity.

1.1. Improving Cardiovascular Health

According to the American Journal of Preventive Medicine, walking for at least 30 minutes daily can reduce the risk of heart disease by up to 19%. Walking helps lower blood pressure, improve overall heart function, and reduce bad cholesterol (LDL).

1.2. Weight Management

Many wonder if walking helps with weight loss. Walking effectively burns calories, creating a calorie deficit that aids in weight loss. Walking for 30 minutes daily can help maintain a healthy weight. The number of calories burned varies depending on your weight and walking speed, with an average of about 150 calories burned in a half-hour walk.

1.3. Enhancing Mental Well-Being

Walking, especially brisk walking, is an excellent way to relieve stress. If you’re feeling stressed due to work or personal challenges, walking can help clear your mind. It releases endorphins and other chemicals that boost mood.

1.4. Strengthening Bones and Muscles

For those with osteoporosis, walking can reduce the risk of bone mass loss. It also strengthens bones and increases bone density. This activity effectively tones leg and abdominal muscles, helping to tighten the abdomen and waist.

1.5. Improving Digestion

Walking stimulates the muscles of the digestive tract, promoting the movement of food and waste. Research from the University of London shows that regular walking reduces the risk of digestive issues like bloating or constipation.

1.6. Boosting Immunity

Proper care of the body ensures it performs its function of preventing and controlling illness effectively. Alongside a diet rich in vitamins and minerals, regular exercise and brisk walking can significantly enhance the immune system. A study of 1,000 adults during flu season found that those who walked for 30-45 minutes daily had 43% fewer sick days and fewer upper respiratory infections overall.

1.7. Increasing Creativity

Research from Stanford University reveals that walking can boost creativity by up to 60%. Walking in nature helps clear the mind and stimulate new ideas while also enhancing cognitive abilities.

2. Ideal Pace for Walking

2.1. Target Heart Rate

The ideal and safe target heart rate for exercise in adults is 50-85% of their maximum heart rate. The maximum heart rate is calculated using the formula: 220 beats per minute minus your age. For example, a 50-year-old’s maximum heart rate is 220 – 50 = 170 beats per minute.

From this, the target heart rate range can be calculated:

• Lower target heart rate: Multiply the maximum heart rate by 0.50. For a 50-year-old, this is 170 bpm × 0.50 = 85 bpm.
• Upper target heart rate: Multiply the maximum heart rate by 0.85. For a 50-year-old, this is 170 bpm × 0.85 = 144.5 bpm.

Thus, the target heart rate for a 50-year-old walking is between 85 and 144.5 bpm.

2.2. Steps Per Minute

You can also measure your walking pace by counting steps. According to research published in the British Journal of Sports Medicine, walking at least 100 steps per minute is sufficient to achieve physical benefits. Fitness trackers can help monitor your steps per minute and adjust accordingly.

2.3. Frequency of Brisk Walking

The American Heart Association recommends at least 150 minutes of moderate-intensity exercise weekly. If you follow this guideline, a reasonable target is brisk walking for 30 minutes a day, 5 days a week. If 30 minutes at a time isn’t feasible, break it into 10-15 minute sessions throughout the day. For those with better stamina, longer walks may be beneficial.

2.4. Average Walking Speed

Walking speed tends to decrease with age. For instance, a 60-year-old walks, on average, 1.2 minutes per kilometer slower than a 20-year-old. Here’s a general reference for walking speed by age:

• 20-29 years: 3.0 – 3.04 km/hour
• 30-39 years: 3.0 – 3.2 km/hour
• 40-49 years: 3.11 – 3.2 km/hour
• 50-59 years: 2.93 – 3.2 km/hour
• 60-69 years: 2.77 – 3.0 km/hour
• 80-89 years: 2.10 – 2.17 km/hour

On average, men tend to walk faster than women, with both maintaining steady speeds until around 60 years old.

3. Precautions When Walking

Walking properly ensures maximum benefits, prevents unwanted injuries, and promotes better health.

3.1. Maintain Correct Posture

To maximize the benefits of walking, pay attention to posture:

• Breathe evenly and keep your back straight.
• Look forward and avoid looking down.
• Walk with a steady gait, swinging your arms slightly with each stride.
• Relax your neck, shoulders, and back, avoiding leaning forward.

3.2. Adopt a Healthy Lifestyle

For effective results, build a healthy routine:

• Eat healthily: Maintain a balanced diet to recover after exercise. If losing weight, focus on reducing calorie-dense foods instead of skipping meals.
• Stay hydrated: Prepare water for before, during, and after your walk. Drink slowly, one sip at a time, to avoid straining your kidneys.
• Get enough sleep: Adequate sleep ensures alertness and sustained energy for effective exercise.

Walking offers clear health benefits, but to optimize its effects, it’s essential to practice it correctly and at a suitable intensity. Combining regular walking with a balanced diet and healthy lifestyle will enhance overall health, reduce disease risks, and improve life quality. This simple habit is one anyone can adopt to build a sustainable foundation for well-being.