Abdominal fat and elevated blood pressure are both precursors to more serious complications. But thankfully, a walking method has shown promise in tackling both.
Interval walking training alternates between brisk walking and slower recovery walking, creating a cardiovascular and metabolic stimulus that is not produced by conventional steady-pace walking.
Studies have demonstrated that IWT benefits various cardiovascular health markers by promoting lean muscle retention and fat loss.
Medical Director at True Self Recovery Dr Paul Daidone, MD, told GB News: "Studies have demonstrated that IWT can more dramatically improve body composition, insulin sensitivity, and blood pressure, [...]."
IWT can dramatically improve body composition
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He added: "Because it tests the cardiovascular system without putting as much strain on the joints as high-impact exercises like running, it is frequently regarded as superior."
This approach provides enhanced benefits for those seeking to improve their overall health while maintaining a lower risk of injury compared to more intensive exercise regimens.
For individuals with hypothyroidism or type 2 diabetes, Dr Daidone outlined key methods to ensure safety while reaping measurable health benefits, noting that a gradual approach is key.
IWT should start with shorter, moderate-intensity intervals and should avoid extreme exertion, especially in the early stages.
Monitoring blood glucose before and after sessions is important for people with diabetes, while those with hypothyroidism should ensure consistent hydration and thyroid medication timing can help stabilise energy levels.
The recommended starting approach involves two minutes of brisk walking followed by three minutes of slower walking.
This conservative progression allows individuals with these conditions to experience enhanced blood pressure reduction and body composition improvements while mitigating health risks.
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Brisk intervals can be gradually extended over time for continued weight loss
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Dr Daidone recommended a safe and effective starting point of three cycles of three-minute brisk walking at 60-70 per cent max effort, followed by three minutes of slow walking, totalling about 30 minutes, including a warm-up and cool-down.
As fitness improves, the brisk intervals can be gradually extended to four to five minutes or made more intense, while recovery intervals can be shortened.
"Progressing to five cycles of 5:2 (minutes of brisk: slow walking) over time can yield significant benefits in blood pressure, waist circumference and overall cardiovascular health," Dr Daidone shared.
This systemic progression is ideal to ensure adaptation and prevent fitness plateaus.
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