Just a slight change in the way you walk... helps control blood sugar and improves vascular elasticity!

Walking is a beneficial exercise for health in many ways. Slightly changing the way you walk can lead to even greater health benefits.

A little faster... Beneficial for blood sugar and vascular health

 

Even if you walk the same amount of time, walking faster is more efficient.

 

People who walk quickly have an advantage in blood sugar control.

 

Muscle is an organ that processes glucose the most, to the extent that it is called a blood sugar storage, and having more muscle mass naturally results in a wider walking stride and a tendency to walk faster.

 

I saw people walking quickly, and they had a lot of muscle, which is said to help regulate blood sugar well.

 

What about a person who has little muscle but tries to walk quickly?

 

When walking at a speed of less than 3 km/h regardless of muscle mass, compared to walking slightly faster at 3-5 km/h

There is a study from Imperial College London indicating that the risk of diabetes decreases by 15%.

 

 

When walking quickly at a speed of 5 to 6 km/h

A 24% risk of diabetes; walking at a speed of over 6 km/h as if warning significantly reduced the risk of diabetes by 39%.

 

If you make an effort to walk quickly, you can improve your cardiovascular endurance and also enhance the quantity and quality of your muscles.

 

Even if your muscles are somewhat lacking now, walking quickly will increase muscle mass, which means you can enjoy various health benefits.

 

As walking speed increases, oxygen consumption and carbohydrate metabolism also increase, leading to improved blood circulation.

It is also good for vascular health.

 

The decrease in catecholamine hormones that raise blood pressure and the activation of vascular endothelial cell function increase vascular elasticity.

 

A study from the University at Buffalo in New York State found that the group with a faster walking speed had an 11-21% lower risk of developing hypertension compared to the group with a slower walking speed.

 

 

It's good to walk frequently and increase your stride length.

A person who normally walks slowly risks injury if they suddenly start walking quickly overnight.

 

Before walking quickly, it is necessary to make an effort to walk even a little more often.

 

After becoming accustomed to walking, you adjust your speed by doing things like "fast walking while swinging your arms and legs for 1 minute, then walking at your original pace for 1 minute" or "fast walking for 3 minutes, then walking at your original pace for 3 minutes."

 

Then, as the muscles gradually strengthen, walking quickly becomes more comfortable.

Widening your stride is also a method.

 

Even just widening your stride by about 10cm compared to usual walking can provide a significant muscle stimulus.

 

As the thigh and pelvic stabilization muscles are strengthened, blood sugar regulation becomes more favorable.

 

Then, it not only improves but also helps reduce cardiovascular diseases and mortality rates.

 

However, when taking wider steps, you need to maintain your body's center of gravity while walking. People with weak pelvic muscles may have their center of gravity shift back and forth, increasing the risk of falling.

 

When walking, look straight ahead, keep your body upright, swing your arms naturally, and walk by stepping from the heels to the soles and then to the toes.

 

Elderly people should start with indoor exercises.

 

Elderly people should be cautious.

 

In particular, elderly diabetes patients already have significantly reduced muscle mass and are likely to have impaired balance, so walking quickly can strain the cardiovascular and musculoskeletal systems or increase the risk of falls.

 

At this time, it is good to gradually perform strength exercises such as squats and planks safely indoors to build muscle resistance.

 

Since walking is familiar, even if you walk quickly right away, it is important to avoid inclined areas and to give your muscles time to recover after walking through stretching, massage, and sufficient rest.