Shorter And Faster...Or Slower And Farther? Here's Which Walking Routine Has More Health Benefits

Offers a multitude of advantages for mental and physical well-being.

Each day, the debate continues: is walking distance the key to getting the most out of a walk, or is it better to focus on walking speed?

Dr. Contreras believes that being faster is the optimal pace, but you may only have the time or energy to do one. Either way, she emphasizes, "All walking is good," and making any effort to walk, no matter how small, is beneficial. Even adding an extra lap around the grocery store or taking the stairs is a positive step, she says. If you're deciding between tacking on a half-mile to your usual daily walk or pushing through your route at a quicker pace, here are the benefits of choosing each option:

Dr. is a cardiologist at Mount Sinai Heart, Fuster Heart Hospital.

Walking further increases your endurance.

Before we dive in, keep in mind that there is a minimum pace you should maintain to ensure you're getting an effective workout during any walk.

Your ability to exercise in a sustained way without putting too much strain on your heart is improved by getting used to having your heart rate elevated for longer periods of time. Dr. Contreras says that extending your walks is the key to training your heart to work at a higher level for longer. It's worth considering walking even farther as you age, as this may not require as marked an increase in heart rate to be beneficial, and you may not want to put too much stress on your heart.

But, walking faster conditions your heart.

Speeding up your pace when walking increases the strain on your heart, causing your heart rate to rise even more than it would at a slower walk. "Walking faster definitely stimulates a greater cardiovascular response," Dr. Lauren Hannon Redler, an orthopedic surgeon and sports medicine physician at NewYork-Presbyterian/Columbia University Irving Medical Center, notes. "Your heart pumps blood to your muscles more rapidly, enabling them to use oxygen more effectively and become more efficient."

根据德氏医生表示，训练时您的心率越高，越有益于您的心脏健身，从而提高您的运动容量、提高代谢率、控制血压。由于高强度，您还能够通过短时间的剧烈运动获得与漫步较慢时效果相当的益处，甚至可以将时间缩短一半。

Which one is more effective for losing weight.

As Dr. Contreras explains, walking more quickly requires a higher metabolic rate, which ultimately burns more calories because it's a more intense activity. "To lose weight," she advises, "people should concentrate on elevating their exercise levels." According to Reed, focusing on calorie burn, rather than whether you're using fat or glucose for energy, is key when it comes to reaching a weight loss goal. Even though you may be walking faster, it's likely still within a moderate intensity zone.

Eating more vegetables and fruits daily is crucial for achieving optimal health and weight loss, according to nutrition expert Reed.

It's best to vary your routine by including both brief and fast walks in addition to longer and more leisurely ones.

Let's face it: many individuals usually don't have the time to take lengthy walks that are done at a brisk pace. But you don't have to. Our specialists suggest incorporating both forms of walking workouts into your routine - longer, more leisurely walks alongside shorter, faster-paced ones - choosing which one to do based on your schedule and preferences at any given time. "Both are important," advises Dr. Redler.

Walking at a quicker pace gives your heart a more intense physical workout, but walking for a longer period of time is what builds up endurance by requiring your heart to work for a longer duration. According to Dr. Redler, try switching between the two approaches on different days, creating a varied routine.

, says Dr. Redler.

Getting a boost in speed? Try walking in bursts! Alternate between a slower pace for three minutes and a faster one for one minute, till you reach your destination. As you get more comfortable, you can shorten the slower intervals and lengthen the faster ones.

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