Many people believe exercise only works if you train hard. But according to Runner’s World, the most important thing for beginners is simply to start slowly and build up gradually.
Experts recommend walking for 20 to 30 minutes at a time, three to five times per week. Depending on your pace, that equals roughly 6 to 15 kilometers per week.
It is better to take several short walks than one long walk followed by several days of rest.
The body needs time to adjust
If you are not used to exercise, even short walks can take a toll on the body.
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That is why experts recommend increasing distance gradually to avoid pain in the knees, back, or tendons.
Runner’s World advises increasing your total walking distance by no more than around 10 percent per week.
People who already cycle or play sports can often walk longer distances from the beginning. Even so, the body still needs time to adapt to the strain of walking.
Fewer kilometers may be enough
According to the WHO, adults should get at least 150 minutes of moderate exercise per week. Walking can meet that requirement if the pace is brisk enough.
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The benefits may include reduced stress, better sleep, and a lower risk of cardiovascular disease, Runner’s World writes.
In addition, the goal of 10,000 steps per day is not based on an official health recommendation.
Instead, the most important thing is finding a level you can maintain over time.
Sources: Runner’s World and WHO.
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