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If you’re living with metabolic syndrome—as one-third of U.S. adults are, per theNational Heart, Lung, and Blood Institute(NHLBI)—then your doctor may have talked to you about making healthy lifestyle changes to reduce your risk of heart disease, diabetes and stroke, which are potential consequences of the condition. One of the top recommendations? Getting more exercise—and walking is a great way to make that happen.
How Walking Helps with Metabolic Syndrome
Metabolic syndrome is a group of factors that increase the likelihood of serious conditions likeheart disease, stroke and type 2 diabetes. According to the NHLBI having three or more of the following conditions could mean you have metabolic syndrome:
The good news is that regular walking is an excellent way to help manage all of these conditions, saysRachel MacPherson, an ACE-certified personal trainer with Garage Gym Reviews. “Walking helps to control weight, reduce blood pressure, improve cholesterol levels and enhance insulin sensitivity, all of which are important for managing existing metabolic syndrome,” she explains.
How Much to Walk for Metabolic Syndrome
However, consistency is the most crucial aspect of any health or fitness plan. “Everyone’s abilities and needs are different, so what works for one person might not be best for another,” MacPherson says. “Start slowly and gradually increase the duration and intensity of your walks. Remember, the goal is to make walking a regular part of your lifestyle to reap long-term health benefits,” she adds.
Walking for 11 Minutes a Day May Add Years to Your Life
The Best 7-Day Walking Plan for Metabolic Syndrome
When you’re walking, pick up the pace. “The best strategy for metabolic syndrome is to rely mostly on brisk walking,” says MacPherson. “Brisk walking involves moderate to vigorous intensity that raises your heart rate and breathing while still being able to speak in full sentences,” she explains. Our walking plan is geared toward those just getting started in their walking routine. If you think you can handle more distance, go for it. Increasing your walking length or upping your pace is always welcome as long as your body is feeling great.
Day 1: Introduction to Brisk Walking
Start with a 20-minute walk at a brisk pace. This means your heart rate and breathing should increase, but you should still be able to hold a conversation. Pay attention to how this feels and maintain this pace throughout the week.
Day 2: Consistency Is Key
Continue with a 20-minute brisk walk. Try to maintain a consistent pace throughout the walk. Use a pedometer or a smartphone app to track your steps and aim to meet the 4,000-step mark.
Day 3: Incremental Increase
Increase your time slightly to 25 minutes. This gradual increase helps your body adapt to longer durations of physical activity without becoming overwhelmed.
Day 4: Active Recovery
Take it easier today with a 15-minute walk. The goal is to stay active but allow your body to recover, ensuring you don’t overexert yourself.
Day 5: Back to Progress
Return to the 25-minute goal. Focus on maintaining a steady, brisk pace throughout your walk.
Day 6: Challenge Yourself
Push a little farther today, aiming for a 30-minute walk. Notice how your endurance has begun to improve, and celebrate this increase in distance.
Day 7: Reflect and Recover
End the week with a lighter 20-minute walk. Reflect on how the week went, your progress and your body’s feelings. This is also an excellent time to plan for the upcoming week, considering any adjustments you might want to make based on your experience and schedule.
MacPherson offers up the following tips to help you succeed in committing to your new walking plan for metabolic syndrome:
What Happens to Your Body When You Walk 10,000 Steps per Day
The Bottom Line
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