Is walking long distances or walking fast better for your health?

Should you focus on speed to maximize the benefits of walking, or is distance the most important aspect of this exercise?

In recent years, walking has become increasingly popular due to its benefits for both physical and mental health.

According to Dr. Johanna Contreras of Mount Sinai Heart Hospital (USA), walking activates the cardiovascular system, improves circulation, enhances blood sugar metabolism, and helps control inflammation. Essentially, it's a simple activity that even beginners can do, according to Women's Health .

Walking is becoming increasingly popular due to its benefits for both physical and mental health.

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If you're not aiming for 10,000 steps a day, are you wondering whether walking further or faster is better for your health? “In reality, both are good, but you can only choose between energy or time. Whichever you choose, simply starting to walk makes a difference to your health,” says Dr. Contreras.

Walking further improves endurance.

First, you need to determine the minimum speed required to reap the benefits of walking. According to Dr. Contreras, everyone's speed will be different, and the easiest way to tell is when your heart rate starts to increase, even slightly. At that point, you'll start sweating, and walking will then begin to have its effect.

The biggest benefit of walking long distances is improved endurance. In other words, it's the ability to maintain physical activity without overloading the heart, as it helps you get used to keeping your heart rate elevated for extended periods. Dr. Contreras also notes that longer walks are a better option for older adults, as they don't need to raise their heart rate as high to reap the same benefits.

Walking faster helps improve cardiovascular health.

Walking faster will increase your heart rate, triggering a stronger cardiovascular response. The heart will pump blood around the body more quickly, helping the muscles to use oxygen more efficiently.

“As your heart rate increases, your exercise capacity—that is, your body’s ability to utilize its maximum oxygen during high-intensity exercise, reflecting your cardiovascular and respiratory endurance—increases, requiring your metabolism and blood pressure control to work harder. Of course, it’s harder than walking at a slow pace, but you can shorten the time by half,” Dr. Contreras shared.

Source: https://thanhnien.vn/di-bo-xa-hay-nhanh-moi-tot-cho-suc-khoe-185250921164947686.htm