WALKING FOR HEALTH: English Health Surveys made a conclusion about walking exercise benefits and how it helps weight loss.
Fact: A brisk 30-minute walk 5 days a week is more effective than any other form of exercise for keeping weight down.
People who walk briskly on a regular basis are likely to have a lower body mass index (BMI) compared to less active people. Most adults should do at least 150 minutes moderate physical activity every week.
You can lower the risk of major illnesses if you achieve these recommended levels of physical activity.
Evidence also shows that even short walking sessions can be good for your health. A paced stroll for at least 10 minutes is a good starting point for people of all ages.
Chronological Timeline of 1 Hour Walk
1-5 Minutes of Walking
The first five minutes kick starts the chronology of walking. Heart rate increases along with blood circulation.
Joint stiffness begins to diminish during the first few minutes. That is happening because your body releases its lubricating fluids.
We burn around one calorie per minute while resting. This rate increases during any period of elevated activity. The first five minutes of a brisk walk could see your body burn 5 calories per minute.
Metabolic Equivalent (METs) measures the intensity of exercise. As the intensity increases so does the need for energy. Your body derives the necessary fuel to walk from stored fat and carbohydrates.
6-10 Minutes of Walking
A healthy heart rate while resting is around 60 to 90 beats per minute.
After 5 or 6 minutes of continuous walking your heart rate continues to speed up. Your pulse rate could now range from 100 to 140 beats per minute.
As the chronology of a brisk walk goes beyond 6 minutes your body is likely to be burning six calories per minute.
The blood vessels dilate (become more open) which helps the transportation of oxygen. The major organs needing extra supplies of oxygen while walking are the heart and the brain.
11-20 Minutes of Walking
After 10 minutes of brisk walking your body temperature continues to rise.
Your body should start perspiring as a natural response to walking exercise. The blood vessels will expand at the same time to release some of the heat.
You may start to breathe a little harder as you kick up the pace. Now you are most likely burning at least seven calories per minute. Extra fuel gets delivered to the muscles thanks to the natural increase of glucagon and epinephrine hormones.
21-45 Minutes of Walking
The walking exercise benefits really kick in if you can make it beyond 20 minutes of brisk ambulation. You should feel relaxed and exhilarated at the same time.
Even more body tension melts away as the ‘happy hormones‘ endorphins start to flow. Increased fat-burn is now easing the role of the insulin-producing pancreas.
46-60 Minutes of Walking
In the chronology of brisk walking, 30 to 45 minutes of workout activity is an ideal timeline. Now it is important to ‘warm down’ the exercise as your respiration rate and heart rate get slower.
Your body craves less for stored carbohydrates and you may start to feel a little fatigued. Mass calorie burning has slowed. But, it should still be higher than your resting metabolic equivalent for around an hour or so.
You Should Now Feel Great
This common type of exercise regime is a fast track method to public health and fitness awareness. Thus, working through the chronological steps of a brisk walk can get you on track to better health.
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