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Forget chasing those 10,000 steps! A Harvard-trained doctor based in Singapore, Dr. Saurabh Sethi, is sharing a revolutionary walking technique that could be even more beneficial for your heart health. In a recent interview, Dr. Sethi highlighted the importance of how you walk, not just how much. This simple adjustment could be the key to unlocking significant cardiovascular benefits.

The Problem with Just Counting Steps

While the 10,000-step goal has become a popular fitness benchmark, Dr. Sethi argues it can be misleading. Many people walk at a leisurely pace, barely elevating their heart rate. Simply racking up steps doesn't guarantee improved heart health; intensity matters.

Dr. Sethi's 'Power Walking' Technique

Dr. Sethi advocates for a technique he calls “power walking.” It's not about sprinting; instead, it involves incorporating periods of higher intensity into your regular walks. Here's the breakdown:

• Warm-up: Start with a comfortable pace for 5 minutes.
• High-Intensity Bursts: For 30-60 seconds, increase your speed and effort, feeling slightly out of breath. Engage your core, swing your arms powerfully, and focus on a brisk stride.
• Recovery: Slow down to a moderate pace for 1-2 minutes to recover.
• Repeat: Repeat the high-intensity bursts and recovery periods for 10-20 minutes.
• Cool-down: Finish with a 5-minute walk at a relaxed pace.

Why Power Walking is Better

This technique triggers several key benefits for your heart:

• Increased Heart Rate Variability (HRV): Power walking challenges your cardiovascular system, leading to improved HRV, a marker of overall heart health.
• Improved VO2 Max: VO2 max is the maximum amount of oxygen your body can utilize during exercise. Power walking helps increase this, indicating better cardiovascular fitness.
• Enhanced Blood Flow: The increased intensity promotes better blood circulation throughout the body.
• Burns More Calories: Higher intensity exercise burns more calories, contributing to weight management which is crucial for heart health.

Easy to Implement in Singapore

The beauty of this technique is its accessibility. You don't need a gym membership or special equipment. Singapore’s parks, pavements, and even the indoor walkways in shopping malls provide ample opportunities to incorporate power walking into your routine. Think of your lunchtime walk, your weekend stroll along East Coast Park, or even a brisk walk to the MRT station – all can be transformed into heart-healthy power walks.

Important Note: As with any new exercise routine, it's always a good idea to consult your doctor before starting, especially if you have any pre-existing health conditions.

So, ditch the step counter obsession and embrace the power walk! Your heart will thank you for it.