Power walking was one of the biggest fitness crazes of the 80s as millions of people took to the streets and shopping malls to go on a purposeful, high-energy stroll. If you’re old enough to recall The Neon Decade, you probably remember seeing some of your neighbors sporting neon fitness gear, sweat bands, and fanny packs while power walking around the block, and it’s likely that they listened to Michael Jackson or Madonna on their Walkman while working out. The decade’s obsession with this exercise was driven by the shift to low-impact workouts as aerobics and running were sometimes too hard on the joints, and runners, in particular, began experiencing shin splints and knee injuries.
Today, Boomers, Gen Xers, and Millennials are reviving this trend as they’re forming power walking groups across the country to make workouts more fun and social. Many individuals from younger generations are also discovering its benefits as power walking is proven to promote weight loss and enhance heart health. According to Dr. Laura A. Richardson, a professor of Applied Exercise Science at the University of Michigan, an intense walk taxes your cardiorespiratory system more, which turns over more oxygen. “It also should help improve blood pressure and blood glucose levels,” she adds. If you need to shift to a low impact exercise routine or simply want to improve your cardiovascular health, here’s why power walking is the vintage workout that your heart needs today.
Balances Cholesterol Levels
High cholesterol affects one in three adults in the USA, but most people tend to ignore it because it causes no immediate symptoms. If left unaddressed though, it can lead to blocked arteries which may result in less blood reaching the heart, causing symptoms like persistent chest pain, dizziness, and breathlessness. In worse cases, it could lead to life-threatening medical emergencies like a heart attack or stroke. To restore the heart’s function, an angioplasty may be needed to ensure that the artery stays open to deliver a constant supply of oxygen-rich blood to the heart.
To prevent serious heart diseases, think about lowering your “bad” cholesterol or LDL cholesterol levels by making a few lifestyle changes. First, limit saturated fats by cutting back on red meats, butter, and full-fat dairy, and eliminate trans fats from your diet. You may also want to consider power walking everyday to lower your LDL. A study shows that daily moderate-intensity exercises like power walking can decrease your LDL by 7.2 percent, and it also helps to increase your HDL (good cholesterol) by 6.6 percent. Aim to do at least 150 minutes of power walking every week to optimize your cholesterol levels and reduce the risk of heart disease and stroke.
Improves Pumping Efficiency
Improving pumping efficiency is a must since it helps the heart to push more blood out with every beat, reducing stress on the heart muscle and arterial walls. This leads to lower blood pressure, which can improve cognitive health, prevent vision damage, and reduce the risks of heart attacks, strokes, aneurysms, and kidney failure. Improving efficiency also allows your muscles to get more oxygen while you’re exercising, preventing breathlessness and rapid fatigue.
Exercise is a proven way to improve pumping efficiency, and power walking is often recommended since it makes the heart muscle beat faster and stronger. This also allows the heart to circulate more blood per beat, and beat less frequently while at rest. Your resting heart rate is one of the easiest ways to monitor your heart health, so keeping it at 60 to 100 beats per minute should be the goal for overall fitness. To improve heart pumping efficiency, alternate one minute bursts of rapid power walking with two minutes of slower recovery walking.
Adapting this Retro Workout for Modern Power Walker Needs
Climate change continues to make temperatures rise in different parts of the globe, and this creates challenges for power walkers and everyone who loves to workout outdoors. Power walking in hot weather can be a recipe for disaster since high temperatures forces your body to redirect your blood supply from the muscles to your skin so you can cool down. This causes extreme strain on your heart and increases the risk of heat stroke and heat exhaustion, so you’ll need to adapt your routine to stay well while walking.
Consider power walking in an airconditioned mall for a consistent workout. The flat, even flooring provides you with a surface that’s easier on your joints, and the cool environment prevents overheating and heat stress. This allows you to walk around longer to improve your cardiovascular health. Alternatively, you can invest in a walking pad so you can power walk without having to leave your home. Choose a walking pad with a 2.5 to 3.0 horsepower motor, and a walking speed that reaches at least 6mph to accommodate your intensity. You should also look for a pad with a wider surface to power walk safely, and ensure that it can properly support at least 30 to 50 lbs more than your actual body weight.
Power walking is the 80s workout trend that’s here to stay. Go on brisk, vigorous walks everyday to prevent cardiovascular diseases, and have a healthier, stronger heart as you age.