How Walking 20,000 Steps improves your Health, ft. @TheScienceofSelfCare

Physionic

1 jul 2024

Episode description

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References [Copy & Paste DOI into Search Engine]
[1] doi:10.3945/jn.117.251744
[2] doi:10.1016/j.sleh.2019.06.003
[3] doi:10.3390/clockssleep5020014
[4] doi:10.3390/ijerph20010253
[5] doi:10.1007/s11357-023-00873-8

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#walking #walkingforhealth

Episode description

Mindsip insights from this episode:

Choose cushioned endurance running shoes for high-volume walking

For high-volume walking, cushioned endurance running shoes are recommended as they are built to avoid compression over long distances.

#footwear

#walking

Walk after meals to flatten blood sugar spikes

Walking after a meal can flatten a blood sugar spike by activating glucose transporters in leg muscles, independent of insulin.

#exercise

#glucose

Incorporate walking to enhance fat loss beyond diet alone

In a 12-week study, a walking and diet group lost 1.6kg (3.5 pounds) more fat mass than a diet-only group.

#walking

#weight-loss

Walk to enhance sleep quality

Walking can lead to deeper, more sound sleep, with one study showing women experienced a more significant improvement in sleep quality than men.

#sleep

#walking

Walk to lose weight without hunger

Walking is an effective low-intensity exercise for weight loss because it burns calories without making you ravenous like high-intensity workouts might.

#walking

#weight-loss

Replace walking shoes every 300-500 miles to prevent injuries

To avoid knee and foot issues from worn-out cushioning, it's recommended to replace high-use walking shoes every 300-500 miles.

#footwear

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