Daily Mirror (Northern Ireland)
DO THE WALK OF LIFE ..JUST DO IT FASTER
Health benefits of brisker pace revealed
WALKING quicker could help you live longer, an Ulster University study has found.
Analysis of more than 50,000 people discovered a faster pace is associated with a lower threat of cardiovascular disease and death.
It was found walking briskly leads to a 24% risk reduction for “all-cause mortality compared with walking at a slow pace”.
The study added: “A similar result was found for risk of cardiovascular disease mortality, with a reduction of 21% walking at a brisk or fast pace compared to walking at a slow pace.”
The protective effects of walking pace were also found to be “more pronounced” in older age groups.
The report said: “Fast pace walkers aged 60 years or over experienced a 53% reduction in risk of death from cardiovascular causes.”
The findings appear in a special issue of the British Journal of Sports Medicine dedicated to walking and health, co-edited by Professor Marie Murphy.
She said: “The results indicate increasing our walking pace could be a simple way for people to improve their heart health and risk of premature mortality.
“Even if you only have a little free time, upping the speed of your walk and increasing your heart rate will improve your health.”
A fast pace is generally between three and four miles per hour, but it also depends on fitness levels.
An alternative indicator is to walk at a pace that makes you warmer, slightly out of breath or sweaty when sustained.
Public Health Agency lead for physical activity Colette Brolly said: “There are many health benefits of walking. It can help you feel good, reduce anxiety, help manage your weight, reduce blood pressure and help you sleep better.
“Adding a brisk pace to your walk can be particularly beneficial to your heart health. Walking is also very enjoyable and a good opportunity to socialise, which is also good for health.
“Taking part in any activity is better than doing none at all, so it’s very important to move more than you did before and each day try to increase your activity levels.”