Do THESE Walking Hacks And See What Happens To Your Body!

Summary

This video introduces three scientifically-backed walking techniques to enhance health: Interval Walking Training (IWT), which alternates slow and fast walking for improved health metrics; Anterior Tibialis Raise, an exercise to strengthen lower leg muscles and prevent injuries; and Postprandial Walking, taking walks after meals to manage blood sugar levels. Additionally, walking backward on a treadmill offers unique benefits like improved muscle strength, balance, and cardiovascular health, making it a versatile addition to fitness routines.

Takeaways

• 🚶‍♂️ Interval Walking Training (IWT) is an innovative method developed by Shinshu University in Japan that alternates between slow and fast walking intervals for health benefits.
• 📉 IWT has been shown to significantly reduce blood pressure and improve physical strength and aerobic endurance compared to regular walking or no walking at all.
• 🔑 IWT can potentially reduce stroke risk by 40% and lower depression indices by 50%, making it beneficial for both physical and mental health.
• 👣 To perform IWT, start with a warm-up, then alternate between 3 minutes of slow walking and 3 minutes of fast walking, aiming for five sets in a 30-minute session.
• 👟 For optimal IWT benefits, maintain good posture, stay hydrated, and wear comfortable, supportive walking shoes.
• 🦵 Anterior Tibialis Raise is an exercise that targets the muscles in the front of the lower leg, improving balance and reducing the risk of tripping and falling.
• 💪 Strengthening the tibialis anterior can help prevent lower leg injuries and is beneficial for older individuals to maintain mobility.
• 🕰️ Postprandial walking, taking a walk after a meal, can help manage and reduce post-meal blood sugar levels, beneficial for both healthy individuals and those with type 2 diabetes.
• 🌡️ Walking immediately after eating can significantly lower blood sugar levels, making it an effective strategy for maintaining healthy blood sugar levels.
• 🔁 Walking backward, especially on a treadmill, engages different muscle groups, improves balance and coordination, and can increase caloric burn.
• 🏃‍♂️ Backward walking can be beneficial for rehabilitation, reducing the load on the spine, and alleviating lower back pain.
• 🛑 When starting backward walking on a treadmill, begin with low speed and short sessions, gradually increasing duration and using handrails for balance.

Q & A

What are the three walking techniques discussed in the video?

The three walking techniques discussed are Interval Walking Training (IWT), Anterior Tibialis Raise, and postprandial walking.

What is Interval Walking Training (IWT) and where was it developed?

Interval Walking Training (IWT) is an innovative exercise method that alternates between slow and fast walking intervals. It was developed by researchers at Shinshu University in Matsumoto, Japan.

What are the health benefits of IWT mentioned in the script?

The health benefits of IWT include a significant reduction in systolic and diastolic blood pressure, lowered depression indices, improved sleep efficiency, increased hamstring muscle strength, and improved aerobic endurance.

How does IWT help with diabetes management according to the research from the University of Copenhagen?

IWT has been shown to help manage diabetes by reducing blood sugar level variability by 10%, indicating better diabetes control.

What are the steps to perform IWT properly?

To perform IWT, start with a 3-minute slow walk, transition to a 3-minute brisk walk, and repeat this cycle five times for a total of 30 minutes, practicing at least three times a week.

What is the Anterior Tibialis Raise and what does it target?

The Anterior Tibialis Raise is an exercise that targets the muscles in the front part of the lower leg, specifically the tibialis anterior, which plays a crucial role in dorsiflexion.

Why is strengthening the tibialis anterior muscle beneficial for older individuals?

Strengthening the tibialis anterior improves the ability to lift the toes while walking, reducing the risk of tripping and falling, and can help prevent common lower leg injuries such as shin splints and strains.

What is postprandial walking and how does it benefit blood sugar levels?

Postprandial walking refers to taking a walk shortly after consuming a meal to help manage and reduce postmeal blood sugar levels. It enhances glucose metabolism and improves overall digestive health.

What are the benefits of walking backward on a treadmill?

Walking backward on a treadmill improves muscle strength and flexibility, enhances balance and coordination, increases caloric burn, and provides cardiovascular benefits. It can also aid in rehabilitation and pain relief.

How can walking backward help with lower back pain?

Walking backward reduces the load on the spine, alleviating pressure and potentially reducing pain. It encourages an upright posture and better spinal alignment, which can further alleviate discomfort.

What safety measures should be taken when starting backward walking on a treadmill?

Begin with a low speed, short sessions, and use the handrails for balance. Always start with a warm-up of forward walking and end with a cooldown to prevent injury. Ensure the safety lanyard is attached to your clothing.