To get more out of walking, pick up pace

It is important to pick up pace while walking. Low-intensity walking alone is unlikely to generate significant health benefits compared to more moderately intense workouts. Experts advise that people try to take 10,000 steps per day as part of a healthy lifestyle. People might think what matters most is the total number of daily steps taken and not pay much attention to the pace or effort invested in taking those steps. There are a growing number of studies showing the benefits (oxygen consumption, body fat control, lipid/glucose metabolism) of including higher intensity activity. Researchers from the University of Alberta in Edmonton, Canada, tested the effects of the popular 10,000-step program against a traditional aerobic fitness programme involving exercising at moderate intensity on a treadmill or stationary bicycle. The 10,000-step walkers walked at a self-selected pace. When they matched the two programmes for total energy expenditure, they found that the traditional fitness program improved aerobic fitness and reduced blood pressure more than the 10,000-step walking program. Of the 128 sedentary men and women who completed the 6-month study, those who walked on the treadmill or rode stationary bikes increased their peak oxygen uptake - an indicator of aerobic fitness - by 10 percent, while the walkers saw just a 4 percent increase in peak oxygen uptake. Systolic blood pressure also dropped by 10 percent in the traditional fitness group compared to 4 percent for the walking group. The researchers suggest that people start with higher intensity activity only once they are accustomed to the activity. Once the daily step count is established, then some briskness to daily walks can be added.