The new findings published in a special issue of the British Journal of Sports Medicine determined that fast walking is one key to longevity.
The journal is dedicated to walking and health and edited by Emmanuel Stamatakis, a professor of physical activity, lifestyle, and population health at the University of Sydney’s Charles Perkins Centre and School of Public Health.
Walking matters to your overall health–and the faster, the better
According to the report, walking at an average pace was linked to a 20% reduction in the risk of mortality. This compares to walking at a brisk or fast pace which was associated with a risk reduction of 24%.
The benefits were far more dramatic for older walkers.
Average pace walkers aged 60 years or over experienced a 46% reduction in the risk of death from cardiovascular causes. And fast pace walkers experienced a 53% risk reduction, the study noted.
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What is Fast Paced Walking?
“A fast pace is generally five to seven kilometers per hour, but it really depends on a walker’s fitness levels,” Stamatakis said in a statement.
He has another suggestion to increase your heart rate: “Walk at a pace that makes you slightly out of breath or sweaty when sustained.”
The study was a collaboration between the Universities of Sydney, Cambridge, Edinburgh, Limerick, and Ulster.
The researchers linked mortality records with the results of 11 population-based surveys in England and Scotland between 1994 and 2008 in which participants reported their walking pace.
How can wearable technology help you live longer?
When many of us read this kind of report, we suddenly prioritize walking–but how long do we commit to it? Some of us stick with the plan while for many of us; the next day never comes until we come across another study.
This is where owning a smartwatch such as the Apple Watch, Samsung Active, or a Fitbit comes in handy.
Companies like Fitbit, Samsung, Whoop, and Apple design these wearables with features that not only help you monitor the walking activity but also “nudge” you to put on your shoes and find time for taking that walk.
We love the Apple Watch because it’s simple and intuitive
Its philosophy of 3 rings and 1 goal make it convenient for users who are looking for an easy way to meet their health and fitness goals.
Apple Watch tracks the active calories you burn.
Active calories are the ones you burn through all kinds of movement, from taking the stairs at work to playing with the kids to cleaning out the garage. Being active throughout the day is an important part of living a healthy life.
Depending upon your activity level and fitness aspirations, each week Apple Watch recommends a new Move goal specifically tailored to your activity.
So it’s easy to stay motivated.
When it comes to heart rate monitoring, the Apple Watch stands out from the pack. The watch shows a simple way to monitor your heart rate during normal activity. Plus, when your heart rate elevates beyond normal limits, you get alerts and notifications.
When it comes to fast-paced walking, the Apple Watch provides you with the most useful information. It tracks your steps, distance, heart rate, and the routes that you choose for your walking.
With these smart devices, it’s easy to listen to your favorite music during your walk. Just put in a pair of Airpods or Bluetooth earphones.
And if you have the Apple Watch with cellular connectivity, get phone calls without having to carry your phone with you during your walk.
All in all, a device like the Apple Watch makes it super convenient by keeping you motivated, helping you monitor and adjust your walks, and keeping you connected.
This is critical for elderly users as they try to adapt to a new fitness/activity level.
The new wearable devices from Apple and Fitbit also make it easy to monitor your sleep patterns and habits. Sleeping and resting are critical to one’s health.
If you are excited about this new study and fast-paced walking, this is your time to put on your shoes, sport your Apple Watch and get going!