Overview
- Cardiologist Aurelio Rojas endorsed an interval plan that alternates three minutes fast and three minutes easy for 30 minutes, four to five days a week, citing research in The Journal of Sports Medicine and Physical Fitness.
- Rojas said the routine improves aerobic capacity, leg strength, blood pressure, and blood sugar control, and he argued it can outperform simply chasing 10,000 steps.
- Separate reporting from Los Andes cited studies that favor 8,200 to 10,000 daily steps with at least about 3,500 taken at a brisk or harder pace, underscoring that intensity matters more than slow strolling.
- Trainer Blanca Pombal advised walking at a steady pace near 5 km/h for at least 30 continuous minutes and adding brief strength moves, while warning that weight loss still requires a calorie deficit.
- Public health guidance points to 150 to 300 minutes of moderate activity each week, and for older adults regular walking supports memory and may lower the risk of cognitive decline.