Walking is said to have different health effects and diet effects depending on how long you walk.
First of all, let’s take a look at the walking effects and benefits by walking time.
It is recommended to walk for about 10 minutes at a time several times a day for a long period of time. In addition, research results have been reported that there is no difference in the effect of exercising for 30 minutes at a time and exercising for 10 minutes at a time three times.
Therefore, if you have not exercised much in the past, why not start by walking for 10 minutes at a time two to three times a day instead of suddenly walking for a long time?
It is difficult to walk for a long time from the beginning, but it is easy to start walking for about 10 minutes at a time, and if you continue for a long time, you can expect health effects and diet effects.
(Source: Exercise to reduce visceral fat , Ministry of Health, Labor and Welfare)
Walking for about 20 minutes once
Walking is one of the aerobic exercises.
Aerobic exercise is said to start burning fat about 20 minutes after the start, so walking for about 20 minutes at a time will have a good effect on your diet.
Especially in the morning, serotonin, which is said to stabilize the mind, is secreted, so you can expect relaxation and stress relief effects.
Walking for 20 minutes at a time is a distance that can be walked if you are a little conscious, so it is also recommended to change your lifestyle, such as walking to a supermarket a little further away to go shopping or walking to work.
(Source: Physical activity/exercise , Ministry of Health, Labor and Welfare )
Walking for about 30 minutes once
In order to improve the basic physical strength of adults, it is recommended to make it a habit to exercise at least 30 minutes at least twice a week.
Therefore, people who are accustomed to walking will be able to feel the effects and benefits more if they extend the walking time to about 30 minutes at a time.
It is said that increasing basic physical strength by acquiring exercise habits such as walking can be expected to have good effects on mental health as well as health effects and diet effects.
A 30-minute walk is neither too long nor too short, and it is easy to continue, so if you continue, you will feel a sense of accomplishment and satisfaction.
(Source: Physical Activity/Exercise , Ministry of Health, Labor and Welfare)
Walking for about 1 hour a day
For those who find it difficult to walk for about 30 minutes twice a week, the same effect can be expected from walking for 1 hour only once a week.
However, if you have not been exercising much in the past, suddenly walking for an hour can put a strain on your legs and body.
When you start walking, it is a good idea to have a good grasp of your physical strength and health condition, and start by getting used to walking for 10 minutes, and then increase the time to 20 minutes, then 30 minutes as your physical strength increases. .
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The recommended walking time is 30 minutes or more at a time! Do you have any tricks to make it last longer?
Walking for 30 minutes or more at a time has many benefits, such as health effects, diet effects, and mental health.
However, even if you know that it is good for your body, the thought of walking for 30 minutes may not give you the confidence to continue.
There are a few tricks to making walking last longer.
incorporate into lifestyle
Some people may find it difficult to find time to walk.
For people who are busy or who are not good at exercise, it is recommended to incorporate walking into their lifestyle.
For example, going to a convenience store a little further away at lunchtime, getting off the station one stop earlier and walking to work, and so on. You will be able to expect to improve your basic physical fitness.
Start with 1-2 days a week without overdoing it
In order to continue walking, it is also important not to overdo it.
If you feel like you have to do it every day, you feel pressured, so find a pace you can comfortably maintain, like 30 minutes at a time once or twice a week, or 10 minutes at a time three times a day. is the point.
Also, if you want to reduce the number of times you walk, try increasing the time you walk each time, and if you want to reduce the time, try increasing the number of times.
Wear clothes and shoes that are easy on the body
In order to keep walking for a long time, it is also recommended to wear clothes and shoes that do not put a strain on your body.
You will be able to enjoy walking more comfortably by walking in clothes and shoes suitable for running rather than walking in your usual T-shirt, denim, or sneakers.
Also, walking is an exercise that makes you sweat unexpectedly. By wearing sweat-absorbing and quick-drying sportswear that absorbs sweat and dries quickly, you can reduce sweat chills even when walking for a long time.
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Recommended brands of clothes and shoes that allow you to continue walking comfortably
From here, we will introduce recommended brands that you should check when choosing clothes and shoes that will allow you to continue walking comfortably.
In order to keep walking for a long time, let’s prepare walking wear with high functionality.
