5-4-5 walking formula will make our daily walks more beneficial and help us live a longer life

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.

The routine begins with a 5-minute run to get the heart rate up and activate metabolism. 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, making them more efficient for the following phases of the walk.

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.

Read also: Do you warm up before walking?​

Brisk walking is a game-changer—it burns more calories than a relaxed walk while being easier on the joints compared to running. It also engages core muscles, contributing to better posture and balance.

The entire 5-4-5 sequence takes 14 minutes per round. To complete a full session, repeating this cycle at least three times (for a total of 42 minutes) is ideal. However, even two rounds (28 minutes) can provide significant benefits.

For beginners, starting with one or two rounds and gradually building up endurance is a great approach. Over time, increasing the intensity or number of rounds can further enhance fitness levels and longevity.(Image: CANVA)

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:


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.

(Image: CANVA)

Walking is one of the simplest yet most effective ways to maintain overall health. It improves cardiovascular fitness, strengthens muscles, and enhances joint mobility, reducing the risk of conditions like heart disease, obesity, and arthritis. Regular walking also boosts blood circulation, ensuring that oxygen and nutrients reach vital organs efficiently. It supports mental well-being by reducing stress, anxiety, and depression through the release of endorphins, the body's natural mood enhancers.

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(Images: CANVA)