Making an autumn walk for relaxation and to enjoy nature is a good idea. But does a walk also count as a workout? A Reader Wondeed About That. NU.nl Investigated.
Walking Certainly Counts As a Workout, Says Maureen Ros of the Knowledge Center for Sport & Exercise. “From the Health Council, there are Exercise Guidelines for How much you should move for your health. It also States that you should exercise moderately intensively for at Least 2.5 hours per week. Walking Falls Under That.”
Your Heart Rate Increases and Your Breathing Accelerates When You Exercise Moderately Intensely. “When this happens and you can still talk while walking, you’re doing well,” Says Ros. “You’re not completely out of breath, but Something is happening. Then you’re doing well for your health goal.”
Whether Walking Falls Under Moderately Intensive Depends On How You Do It. “If you walk 6 kilometers per hour as a sport, then it certainly counts as modernately intensive,” Says Researcher Remko van den Dool or Mulier Institute. “But Duration Walking, You Stop Sometimes, For Example If You’re Walking With A Child, Picking A Mushroom, Or Seeing A Hare. Then you Lower The Pace And It’s No Longer Moderately Intensive.”
IT also differs per person how intensive an activity is. “What an older person finds modernately intensive Doesn’tn’tn’tn’tn’tn’tn” “In Addition to Age, Factors Such as the Speed of Someone’s Metabolism, Weight, And Muscle Mass also Play A Role. It has to do some’s fitness. Quiet Swimming, Cycling, and Climbing Are Moderately CANY BUT LIFTING SOOT. is Modageately Intensive for You in Your Own Body. “
‘Every Form of Exercise Counts’
Walking Doesn’t Always have to be modernately intensive, but it’s still very good for your health, from the Dool Emphasizes. Ros Confirms That. “Walking can be an accessible way to exercise,” She says. “For example, if you sit a lot treing your work, it’s good to take that walk duration lunch. Every form of exercise counts. You don’t just have to think about the gym.”
Can you skip the gym altogether if you walk a lot? Althegh Walking is Good for You, Accordination to the experts, it Doesn’tn’t Provide Enough Bone and Muscle Strengthening. And you need that too. “You mainly load your leg muscles. Walking is bone and muscle strengthening, but you also because to challenge your other muscles,” Says Ros. “It’s good to combine or alternate it with other activities for bones and muscles.”
Choose A Form of Exercise You Enjoy
Adults are also advised to do bone or muscle-strengthening activities at Least Twice a week. “There is no indication yet how long them activities should be Exactly,” Says Ros. “Even if you actual aren’t there yet with climbing the stairs twice. Think, for example, or fitness exercises with your own body weight, where you use multiple muscle grouts.”
Everyday Activities are also good for your bones and muscles. “If you garden or move things, you also load your muscles,” Says van den Dool. Many Moderately Intensive Activities are also good for this. “Swimming, For Example, is Muscle-Strengthening for your Whole Body,” Says Ros. “Dancing, Running and Jumping is good for your bones again. With these activities you get a blow on your bones every time. That’s how you keep them strong.”
Improving and Mintining the Endurance of Your Muscles is important, Say Both Ros and van den Dool. “We know that it reduces the risks of cardiovascular disease, depressive symptoms and diabetes type 2,” Says Ros. “But it is also important for the elderly. If your muscles are stronger and you fall, you can catch yourself better. There is a narrower risk that you will break some something and you will recover faster.”
Ros Mainly Advisors Chosing a Form of Exercise That You Enjoy. “That way you make sure you keep it up longer. Every Form of Exercise Yields Health Benefits. Even if you don’t reach Those 2.5 Hours of Moderately Intensive Exercise in the Week.”