According to the National Heart, Lung, and Blood Institute (NHLBI), one-third of adults in the United States live with metabolic syndrome, so doctors recommend healthy lifestyle changes to reduce the risk of metabolic syndrome. You may have talked about it before. Potential consequences of the condition include heart disease, diabetes, and stroke. One of your top recommendations? Get more exercise and walking is a great way to do that.

Walking is a great form of exercise for both managing and preventing metabolic syndrome. But how does walking help with metabolic syndrome? And how much should you walk each day? His 7-day walking plan will guide you step-by-step to make this super-healthy habit a regular part of your life.

How walking helps with metabolic syndrome

Metabolic syndrome is a group of factors that increase the likelihood of serious conditions such as heart disease, stroke, and type 2 diabetes. According to the NHLBI, a person may have metabolic syndrome if he or she has three or more of the following symptoms:

• high blood pressure
• hyperglycemia
• excess abdominal fat
• Low HDL (“good”) cholesterol
• Increased triglyceride levels

The good news is that regular walking is a great way to help manage all of these symptoms, says Rachel McPherson, an ACE-certified personal trainer at Garage Gym Reviews. “Walking can help control weight, lower blood pressure, improve cholesterol levels and increase insulin sensitivity, all of which are important for managing existing metabolic syndrome,” she explains. .

Amount of walking for metabolic syndrome

To get the most out of this walking plan recommended by the Centers for Disease Control and Prevention, aim for at least 150 minutes of moderate-intensity walking per week. This recommendation amounts to five 30-minute walking sessions per week. Be sure to post on multiple days rather than all at once on one day. If you’re short on time, you can break it up into shorter, more manageable walks throughout the day, such as 10 minutes after each meal. If five 30-minute walks seem overwhelming, it’s okay to start with a small amount and increase the time as your fitness improves.

However, consistency is the most important part of any health or fitness plan. “Everyone has different abilities and needs, so what works for one person may not be optimal for another,” says McPherson. “Start slow and gradually increase the time and intensity of your walking. Remember, the goal is to make walking a regular part of your lifestyle for long-term health benefits.” Please don’t,” she added.

7-day walking plan perfect for metabolic syndrome

Pick up your pace when walking. “The best strategy for metabolic syndrome is to rely primarily on brisk walking,” says McPherson. “Brisk walking involves moderate to vigorous exertion that gets your heart rate and breathing up, while also allowing you to speak in complete sentences,” she explains. Our Walking Her Plan is aimed at people who are just starting to walk. If you think you can handle longer distances, good luck. As long as your body feels good, you are always welcome to increase the distance you walk or increase your pace.

Day 1: Introduction to brisk walking

Start by walking briskly for 20 minutes. This means your heart rate and breathing will increase, but you should still be able to have a conversation. Pay attention to how this feels and maintain this pace throughout the week.

Day 2: Consistency is key

Continue to walk briskly for 20 minutes. Try to maintain a steady pace during your walk. Record your steps using a pedometer or smartphone app and aim to reach 4,000 steps.

Day 3: Gradual increase

Increase the time slightly to 25 minutes. This gradual increase allows the body to adapt to long periods of physical activity without becoming overwhelmed.

Day 4: Active recovery

Today, let’s take a 15 minute walk and relax. The goal is to stay active while allowing your body to recover and not overextend yourself.

Day 5: Return to progress

Back to the 25th minute goal. While walking, focus on maintaining a steady, fast pace.

Day 6: Challenge yourself

Today, let’s go a little farther with the goal of walking for 30 minutes. Notice how your endurance starts to improve and celebrate this increase in distance.

Day 7: Reflection and recovery

At the end of the week, take a quick 20-minute walk. Reflect on your week, your progress, and how your body feels. This is also the perfect time to plan for the coming week, taking into account any necessary adjustments based on your experience and schedule.

McPherson offers the following tips to help you succeed with your new walking regimen for metabolic syndrome.

• Adjust your plan as needed based on your mood and what you need to fit your lifestyle, and take your time to plan and prioritize your activities.
• Drink water before, during, and after your walk to stay hydrated, especially if it’s a long walk or in hot, humid weather.
• Be sure to wear supportive walking shoes and comfortable clothing that won’t chafe or sweat.
• Use an app or a diary to record your walks, moods, and accomplishments. This will help you reflect on your progress and help motivate you.

conclusion

A regular walking habit can significantly improve your metabolic health and reduce your risk of developing metabolic syndrome and its related symptoms. Walking is a beneficial activity for metabolic health as it helps support healthy weight management, lower blood pressure, manage cholesterol, and improve insulin sensitivity. Keep walking is essential for metabolic health, so aim to make exercise a daily habit. By following this walking plan, you can take control of your health and enjoy the many health benefits of walking.