[One Day Ten Thousand Steps] Boost Exercise Effect with 'Interval Walking' Even When Walking the Same Amount

In the warm spring, aimlessly walking slowly can be boring and it is difficult to expect exercise effects. At this time, there is an option called 'interval (moderate to high intensity) walking.'

Interval walking is a walking exercise method that alternates between fast walking and slow walking to vary the intensity. If you walk at your usual pace for 3 minutes, then walk quickly with full body effort for the next 3 minutes. Alternating every 3 minutes for about 30 minutes is appropriate, but you can adjust the intervals or time according to your fitness level.

Reducing your stride and increasing the number of steps per minute can increase walking speed. Walking uphill is also a good way to raise your heart rate. Experts recommend walking at intensities of 80-100% and 40-70% of your maximum heart rate. If interval walking is being done effectively, physical changes such as rapid breathing and sweating will appear.

By walking like this, you can reduce body fat and improve vascular health. Because muscles contract and relax quickly, blood supply throughout the body is smooth, making it possible to lose more weight than walking at the same speed. The variety of cardiovascular stimulation due to changes in exercise intensity can improve vascular function, which can also help prevent stroke and dementia. A research team from Kosin University College of Medicine compared the exercise effects for 2 months on 34 adults with hypertension and found that interval walking improved vascular and heart function more.

The biggest advantage of interval walking is that it can build stamina in a short period without damaging muscles. Elderly people with weak stamina or those with chronic diseases can proceed without much difficulty while improving cardiopulmonary function and muscle strength. It is also known to be effective in improving stress, anxiety, and depression.

Recently, local governments have also been operating health programs utilizing interval walking. From the 17th of this month, Gwangjin-gu in Seoul will operate an interval walking crew program for middle-aged and older adults. It will be conducted for a total of 10 sessions, each lasting 1 hour, followed by a body composition test and exercise counseling based on a comparative analysis of pre-exercise test results.