For quadrupedal species, there are numerous gaits which may be termed walking or running, and distinctions based upon the presence or absence of a suspended phase or the number of feet in contact any time do not yield mechanically correct classification. This distinction has the status of a formal requirement in competitive walking events. In contrast, running begins when both feet are off the ground with each step. In humans and other bipeds, walking is generally distinguished from running in that only one foot at a time leaves contact with the ground and there is a period of double-support. The word walk is descended from the Old English wealcan "to roll".
Whichever Way you do it, eat well and have a very moving holiday season.Racewalkers at the World Cup Trials in 1987 If you’re out running them off, take it easy. So when you’re out there walking off those holiday meals, see if you can pick up the pace. Peter Schnohr, says this about jogging Slower: “ Mortality is lower in people reporting moderate jogging, than in non-joggers or those undertaking extreme levels of exercise … You should aim to feel a little breathless, but not very breathless“. The participants who reported their pace to be “slow” or “moderate” show the greatest increase in longevity. Or, as I like to think about this, between two and five Treadmill Trails each week. How regular? Between 1 and 2.5 hours per week. 6.2 more for men who jog 5.6 more for women who jog. The most recent report from the ongoing, long-term Copenhagen City Heart Study has this great headline: “Regular jogging shows dramatic increase in life expectancy.” How dramatic? Six years of extra life. When it comes to running, a moderate pace may be better than a fast one. When it comes to walking, moderately brisk (3 – 3.5 mph) is just as beneficial as crazy-fast-brisk (4.5 mph). And if you’re over 70, this study may not apply to you: the subjects were mostly 40 – 65. You may have a cardiovascular or other problem that limits your walking pace. In fact, if you feel you can’t pick up the pace beyond 2.5 mph, this new study suggests you see your doctor for a thorough checkup. You still burn calories, for example it just takes a little longer. There’s still a huge benefit from walking at any pace compared to doing nothing.
So if you can pick up the pace a bit, there’s a real benefit. Compared to the slower-walking group, their “all causes” risk was 44% lower. The study subjects who walked a moderately brisk 3 mph, a very brisk 3.75 mph and a race-walking 4.5 mph all benefitted similarly in terms of reduction in risk for premature death, cardiovascular disease, diabetes and dementia. How much faster? Doesn’t seem to matter much. If you walk faster, the benefits are significantly greater. Translation: if it takes you more than 24 minutes to walk a mile (that’s a speed of less than 2.5 mph), your exercise benefit is relatively smaller.
Here’s the conclusion: “ The risk for mortality: 1) decreases in association with walking intensity, and 2) increases substantially in association for walking pace slower than a 24-minute mile (equivalent to <400m during a six-minute walk test) even among subjects who exercise regularly.“ Public Library of Science published this report, “The Relationship of Walking Intensity to Total and Cause-Specific Mortality”. So I thought you’d want to know about a brand new study that provides a very specific definition of “brisk”. And that’s the pace I use when I do the math to tell you that 25 minutes of brisk walking burns all 134 calories in a serving of that luscious Portobello Mousse. I always thought “brisk” must be about 3 miles per hour or faster – because that’s a pace that’s a little faster than casual-social-window-shopping walking for most people. Turns out this is a big, important question for everyone who walks for exercise.
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