As living standards improve and work patterns change, many diseases associated with affluence have emerged, with high blood sugar being one of them. Many people have also experienced negative changes in their body shapes, especially accumulating excess fat around the abdomen. Therefore, for the sake of health and a better physique, many people have joined the ranks of exercise enthusiasts. There’s a saying that goes, “Practice makes perfect,” and fast walking is an exercise method that is not limited by time and space and allows for self-adjustment. It is highly favored by many. So, does fast walking really help in reducing fat, slimming down, and lowering blood sugar?
Fast walking not only accelerates fat burning but also promotes cell utilization of insulin, which has a certain facilitating effect on weight loss and blood sugar control. However, this is under the premise of correct fast walking. If you are fast walking in the manner described below, you may not achieve the desired effects.
There are many pedometer apps on smartphones now that can track your daily steps, but relying solely on a pedometer may make it difficult to achieve desired outcomes. This is because it sums up daily life and exercise steps, with differences in speed. If most of your steps in a day are from daily activities rather than targeted exercise, the effects on fat loss and blood sugar control may not be desirable.
Some people may focus on the speed of fast walking, but being too fast or too slow is not ideal. Moreover, it is essential to consider your body type and health condition. Blindly pursuing speed and intensity will not produce good results.
If you want to reduce fat and lower blood sugar through fast walking, you should adopt the correct methods: maintain an appropriate walking pace. For those aiming to lose weight, it is recommended to walk at a higher speed, around 150 steps per minute. For those looking to control blood sugar, walking at a pace of 60-80 steps per minute is more suitable, and varying speeds can be utilized.
Additionally, the total number of steps per day should also be considered. More is not always better. For middle-aged and elderly people, around 6000 steps per day is appropriate, achieving both the purpose of exercise and blood sugar control without risking knee joint damage.
Be mindful of the timing for fast walking. “The early bird catches the worm.” Fast walking for about half an hour in the morning can boost fat burning. However, for those looking to control blood sugar, it is advisable to have a light snack before exercising. Also, fast walking about half an hour after dinner can help lower blood sugar after meals, promote digestion, and enhance fat burning.
Therefore, to make walking more effective, attention must be paid to frequency, intensity, and timing. Otherwise, walking more might be in vain.
As for whether fast walking or jogging is better, in terms of exercise alone, both activities can help in sugar metabolism as long as the body is in motion. However, the specifics of duration and the standards to be met vary from person to person. Choose the exercise that suits you best for better fat burning and blood sugar control effects while keeping injury risks at bay.
But regardless of the type of exercise, consistency is key. For those already experiencing joint issues, both these activities may not be suitable to prevent further knee joint damage. Swimming or walking in shallow water might be better alternatives to reduce joint strain through water buoyancy.
Overall, fast walking is advantageous for fat burning, weight loss, and blood sugar control. Knowing the above pointers, avoiding pitfalls, and engaging in scientifically reasonable exercise will bring benefits without harm. As everyone’s physical condition and health status vary, the choice of exercise should also be individualized.
