331 - 5-4-5 walking formula maximises health benefits

[Curt]

331 - 5-4-5 walking formula will make our daily walks more beneficial and help us live a longer life
The Times of India - https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/5-4-5-walking-formula-will-make-our-daily-walks-more-beneficial-and-help-us-live-a-longer-life/photostory/119904185.cms 


 5-4-5 This method blends short bursts of running (5 min), a relaxed walk (4 min), and a brisk-paced segment (5) in a cycle that maximises health benefits.


Why this formula is a lifesaver?
 The 5-4-5 walking formula isn’t just about burning calories—it’s about sustainably improving overall health. The combination of running, relaxed walking, and brisk walking helps in multiple ways:


 5 min Running - Running at a pace of 8 to 10 km/h is ideal for this segment. This speed is moderate enough to be sustainable but intense enough to provide cardiovascular benefits.This short burst of running stimulates blood circulation, boosts lung capacity, and enhances endurance over time. It also wakes up the muscles

4 Min Relaxed Walking - transitioning into a 4-minute relaxed walk helps regulate breathing and allows the body to recover while staying in motion. Walking at a pace of 4 to 5 km/h is perfect for this phase.

5 Min Relaxed Walking - The next step is a 5-minute brisk walk at a speed of 6 to 7 km/h. This phase is essential for improving stamina, strengthening leg muscles, and enhancing cardiovascular efficiency.


 Alternating intensities improve cardiovascular endurance and reduce the risk of heart disease.Studies show that structured walking routines contribute to a longer and healthier life.The mix of high and moderate intensity segments makes calorie burning more effective.The rhythmic pattern of movement releases endorphins, helping reduce stress and anxiety levels.The varied intensity helps in muscle conditioning without putting excess strain on the body.


 What happens to the body when we don't walk?

When we don't walk, our bodies experience a cascade of negative effects. Our cardiovascular system weakens as the heart doesn't get the regular stimulation it needs, leading to poorer circulation and an increased risk of heart disease. Muscles, especially in the legs and core, begin to atrophy and lose strength, making everyday tasks more difficult and increasing the likelihood of falls. Bone density decreases, raising the risk of osteoporosis. Metabolism slows down, contributing to weight gain and making it harder to regulate blood sugar, potentially leading to type 2 diabetes. Prolonged inactivity can negatively impact our mental well-being, increasing the risk of anxiety and depression. The lymphatic system, which relies on movement to circulate fluids and remove toxins, also becomes sluggish.

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The key is varied activity when possible. Even in the house change your pace of movement from time to time and when outside exercising do the same such as the 5-4-5 walking cycle. I have a habit of running up stairs. Sometimes I do 2 or 3 steps at a time to stretch the legs and increase the pace. But do not over stretch do whatever is within your capability.

[rahab]

👍

[JimB]

If you're not use to it a 5 minute run is a long time. I have an app that I've used from time to time that starts one out at 60 seconds of running and then 90 seconds of walking and does this cycle for 20 minutes. Then after you've done that a few times it moves you to  90 seconds of running and 2 minutes of walking and cycles that for 20 minutes. Then over time it increases things more. The goal of the app is to get you to able to run 5k (~3miles). That is not my goal, I just want to be a little healthier. Thanks for the reminder I need to start this up again.

When I've used it I've noticed a big increase in ability just after 2 weeks. I'm not sure my version of "running" is running, its more like an old-man jog.

[Curt]

Hello Bro Jim. I agree with you on the 5 min run may be long for some persons. I am not a runner, its monotous movement for me and my ADD brain 

Can you share the name of the app.

It sounds to me like HIIT or High Intensity Interval Training. I use an HIIT app for a workout and set it at 1 minute intervals with a 15 to 20 second rest between, then I set it for 10 rounds. Each round I do a different exercise for 1 minute continuously, no 10 reps x 3 just continuously for 1 minute.

The benefit in the 5-4-5, your app and my HIIT app/routine is varied exercise and varied intensity. From the reports, varying the intensity seems to have the greatest benefit and hence the reason you see the difference in such a relatively short time.

[JimB]

Hello Bro Jim. I agree with you on the 5 min run may be long for some persons. I am not a runner, its monotous movement for me and my ADD brain 

Can you share the name of the app.

In all honesty I almost despise running (old man jog) but I like the feeling when I'm done, like I've accomplished something. Almost like mowing the yard and looking at when its done   But the fact that I really dislike it shows in the fact that I've never taken the app to the end but then again I'm not looking to run 3 miles all at once. I'm just looking for the health benefits of hit.

Here is the one app called C25K (couch to 5k)  https://play.google.com/store/apps/details?id=com.c25k&hl=en_US&pli=1

It talks to you, telling when you to walk and when to run and far along in the exercise you are. With an upbeat encouraging voice 
I usually find a podcast that is about 30 minutes long to listen to while I'm doing this. Or on audioverse they the old radio programs of HMS Richards and those are 28 minutes long. So about the time I hear the Kings Heralds singing I know my exercise is almost over.

I have another app that lets you customize your own routine. You can find that one here...  https://play.google.com/store/apps/details?id=com.runloop.seconds&utm_source=na_Med

This one because its so customizable it has a little learning curve. Looks like its now $6.99. I think when I bought it, it was about half of that but I don't mind paying a couple of dollars for a good app.

[Curt]

Thank yoiu again Brother Jim, thank you for all the App references.

I had a good laugh at the HMS Richards show... so when you hear "There Is A Place of Quiet Rest" you begin and when you hear "Jesus Is Coming.... Againnnnnnn" you know you are finished 

[rahab]

Thank yoiu again Brother Jim, thank you for all the App references.

I had a good laugh at the HMS Richards show... so when you hear "There Is A Place of Quiet Rest" you begin and when you hear "Jesus Is Coming.... Againnnnnnn" you know you are finished 

 

[JimB]

Brother Curt, just so you know the link in your first post no longer works.

[Curt]

Hi Brother Jim. Thanks for the headsup. I checked it and I think it is subscription enforcement where they prefer one subscribes to read their articles.

[Curt]

Another report on the benefit of alternating your walking

332. No time for 10k steps daily? Try this Japanese walking technique that gives 10 times the benefits in 30 minutes

The Times of India June 03, 2025

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/no-time-for-10k-steps-daily-try-this-japanese-walking-technique-that-gives-10-times-the-benefits-in-30-minutes/articleshow/121532928.cms

How Japanese walking technique compares to walking 10,000 steps
- 3 minutes of brisk walking
- 3 minutes of relaxed  walking
- for 30 minutes
 
A Japanese walking method, discovered in 2007, offers a time time-efficient alternative to the 10,000 step goal. Fitness coach Eugene Teo highlights that this 30 minute routine involving alternating fast and slow walking intervals, delivers significantly greater benefits. Studies show improved aerobic fitness, leg strength and blood pressure
management compared to regular walking.

Fitness coach Eugene Teo highlights that this method doesn't just save time - it significantly boosts physical results. Based on studies, participants following this protocol experienced:

- 29 times more improvement in aerobic fitness

- 10 times greater gains in leg strength

- 3 times better blood pressure management

- In contrast, reaching 10,000 steps often takes one to two hours, depending on pace. This technique condenses the effort into a compact, effective 30 minute routine.


Why the technique works so well

The alternating pace mimics high-intensity interval training (HIIT), which is known to maximize workout efficiency.The brief repeated burst of effort challenge the cardiovascular system while allowing short recovery periods, improving stamina, heart health, and muscle tone. This approach also makes walking feel more dynamic and less monotonous than simply aiming for a step count.

[rahab]

Great routine!