Faster for Better Health: How to Walk More Effectively.

Walking is an exercise that everyone can easily access. However, by making small changes to how we walk, we can maximize its health benefits. In this article, we will discuss in detail how adjusting the speed and stride of walking can provide various health benefits such as blood sugar control and cardiovascular health improvement.

 

Walking offers benefits beyond simply increasing physical activity.

 

Health Benefits of Walking

Relationship Between Blood Sugar Control and Muscle Mass

Walking is very beneficial for blood sugar control. Muscles are the largest glucose storage in our body, and during walking, muscles consume a lot of glucose. This effect is amplified when walking at a faster pace. People with more muscle mass tend to walk faster, and those who walk faster have better blood sugar control because their muscles process glucose more effectively.

 

Even if you have less muscle mass, attempting to walk quickly can significantly reduce the risk of diabetes. Studies show that walking at a slightly faster pace of 3.5 km/h can reduce the risk of diabetes by 15%. Walking at 5.6 km/h reduces the risk by 24%, and walking at speeds above 6 km/h, similar to speed walking, can lower the risk by up to 39%.

Vascular Health and Walking Speed

The faster you walk, the more oxygen consumption and glucose metabolism increase, leading to improved blood circulation. This has positive effects on vascular health. Fast walking reduces the catecholamine hormones that raise blood pressure and activates the endothelial function of blood vessels, increasing vascular elasticity. Studies have found that groups who walk faster have an 11-21% lower risk of developing hypertension compared to those who walk slower.

 

How to Practice Walking Exercise

Gradual Speed Increase

Suddenly walking fast if you are used to walking slowly can risk injury. Therefore, a process of getting accustomed to walking exercise is necessary. Start by walking frequently to adapt your body. Then, gradually adjust your speed using methods like "walking fast with swinging arms for 1 minute, then walking at normal speed for 1 minute" or "walking fast for 3 minutes, then walking at normal speed for 3 minutes." This helps your muscles to slowly get stronger, making fast walking feel more natural.

Increasing Stride Length

Increasing your stride length is another way to maximize health benefits. Even increasing your stride by just 10 cm more than usual can significantly stimulate your muscles. This is advantageous for blood sugar control as it strengthens the thigh and pelvic stabilizer muscles. When increasing your stride length, keep your center of gravity balanced and be cautious, especially if you have weak pelvic muscles, as there is a risk of falling. While walking, look straight ahead, keep your body upright, swing your arms naturally, and step from the heel to the ball of the foot.

Safe Walking Exercise for Seniors

Seniors need special attention when doing walking exercises. Especially elderly diabetics are likely to have significantly reduced muscle mass and impaired balance. In this case, it is better to perform light strength exercises such as squats and planks indoors to build muscle resistance rather than focusing on fast walking. Once accustomed to walking, avoid inclined surfaces and allow ample time for muscle recovery with stretching, massages, and rest after walking.

 

Conclusion

Walking offers benefits beyond simply increasing physical activity. By adjusting the speed and stride of walking, we can enjoy various health benefits such as blood sugar control and improved vascular health. Let’s practice walking exercises by increasing muscle mass through fast walking, strengthening the thigh and pelvic muscles by lengthening strides, and combining safe strength exercises for seniors in a secure environment. Through this, we can maintain a healthy life and reduce the risk of chronic diseases such as dementia.

 

Walking is the most natural and accessible exercise. Even a slight change in how we walk can greatly impact our health. Let’s practice it actively to lead a healthier and more vibrant life.