Aarushi Bhadury

What Does It Mean When You Have Pain On The Lower Outside Part Of The Knee?

Lateral Knee Pain (Credit-Canva)

Imagine a runner who has been training for a marathon. They've been increasing their mileage and intensity, but lately, they've started to experience pain on the outer side of their <span>knee</span>. This is a common symptom of outer knee pain, which can be caused by overuse and inflammation of the IT band. If the pain persists or worsens, they should consider consulting a healthcare professional to get a proper diagnosis and treatment plan. <span>Lateral knee pain</span>, a common ailment, often manifests as discomfort on the outer side of the knee. This pain can arise from various causes, including injuries, arthritis, or inflammation of the iliotibial (IT) band, a tough tissue running along the outside of the thigh.

According to the <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9023415/" data-type="tilCustomLink" rel="noopener nofollow noreferrer" target="_blank" rel= "noopener nofollow noreferrer" target= "_blank">National Library Of Medicine</a>, distance runners frequently experience lateral knee pain due to repetitive stress on the knee joint. Additionally, injuries involving twisting or bending the knee can also trigger this condition.

Knee pain can significantly impact daily activities and quality of life. Treatment approaches vary depending on the underlying cause and severity of symptoms. In most cases, conservative treatments, such as rest, ice, compression, and elevation (RICE), physical therapy, and medication, are effective. However, for severe cases, surgical intervention may be necessary.

According to <a href="https://www.mskdorset.nhs.uk/knee-pain/knee-pain-lateral-knee-pain/#:~:text=Lateral%20(outer)%20knee%20pain%20can,the%20outside%20of%20knee%20joint.&amp;text=This%20pain%20on%20the%20outside,is%20also%20called%20Runner's%20Knee." data-type="tilCustomLink" rel="noopener nofollow noreferrer" target="_blank" rel= "noopener nofollow noreferrer" target= "_blank">Musculoskeletal Matters National Health Services</a> UK Lateral knee pain, often referred to as "Runner's Knee," is a common condition caused by the irritation of the iliotibial (IT) band. This thick band of tissue runs along the outside of the thigh, connecting the hip to the knee. When the IT band rubs against the knee joint, it can cause pain and inflammation, particularly during activities that involve repetitive knee bending and straightening, such as running or cycling. As the IT band becomes inflamed, the pain can worsen with activity and subside with rest.

The above source also tells us how to better the issue. To manage lateral knee pain, a multi-faceted approach is often recommended. Initially, rest, ice, compression, and elevation (RICE) can help reduce pain and swelling. Over-the-counter pain relievers like paracetamol or ibuprofen can also alleviate discomfort.

 Physical Therapy plays a crucial role in recovery. Stretching exercises can help improve flexibility and reduce tightness in the IT band and surrounding muscles. These may include.

Stand near a wall, cross one leg behind the other, and lean into the wall, feeling a stretch along the outside of the leg.

Stand with one leg extended behind you, keeping your back straight. Lean forward, feeling a stretch in the back of your thigh.

Stand facing a wall, lean back, and grab your ankle, pulling your heel towards your buttocks.

Sit on a chair and slowly extend your knee, holding the position for a few seconds.

Stand with feet shoulder-width apart, lower your body as if sitting in a chair, and then return to the starting position.

Stand on one leg and slowly lower your body, maintaining balance. 

Health Conditions A-Z

health

knee

musculoskeletal matters national health services

iliotibial band stretchstand

Lateral Knee Pain

squatsstand

national library of medicine

RFK Jr. Removes Entire CDC Vaccine Advisory Committee

Measles Outbreak Update: Pennsylvania And Michigan Report An End, While Cases Slow Down In Many States

Struggling to Get Out Of Bed After A Big Weekend? Try These Stretches For Relief

Fitness

Stay Sharp! Activities That Keep Cognitive Diseases At Bay

Protect Your Cardiovascular Health With These Heart Healthy Foods

Ways To Ease Nighttime Anxiety

Smoothie Ideas That Can Help With Weight Loss

Low Fat Foods That Are Actually Unhealthy

All Suryanamaskar Poses And How To Do Them

Do Changing Seasons Affect Your Weight?

Can Heatwave Affect Your Diet?

Heatwave To Monsoon: Health Concerns With Seasonal Changes

Standing Exercises That Help You Burn Calories

Reasons To Do Dancing As A Workout

Why Summer Fruits Are A Great Addition To Your Diet?

What Should You Avoid For Your Bladder?

Lower-Body Exercises For Strong Foundation

Healthy Drinks That Improve Your Digestion

World Tobacco Day: Unexpected Ways Smoking Can Affect You

Seasonal Mood Swings? How Weather Affects Mental Health

Is Calorie Counting Healthy? Dos And Don’ts

Heat-Related Illnesses That You Should Know

Menstrual Hygiene Day: Tips On Period Hygiene

​Add These High Protein Vegetarian Meals To Your Diet​

Top 10 Workouts That Burn Most Calorie

Makhana Season – Healthy &amp; Quick Foxnut Recipes

Monsoon Ahead – Tips On Building Rainy Season Immunity

Do You Have Prickly Heat Rash – Symptoms, Causes And Treatment

Healthy No-Cook Recipes You Can Try

How Do You Calorie Count – Numbers And Nutrients

Unexpected Signs Of Dehydration – Safety And Precaution Measures

Leg Exercises You Can Do At Home To Build Strength

Foods That Promote Skin Elasticity

Must-Do Chest Exercises You Can Try At Home

What Are The Symptoms Of JN.1 COVID-19 Strain?

Why Does Sleeping Become Harder As You Age?

High-Fiber Healthy Drinks You Should Try

10 Dumbbell Exercise Variations For Upper-Body Strength

A Parent’s Guide To Pets: Important Points To Consider For Your Child’s Health

Food Anxiety Is Real – How Your Food Intake Affects Your Anxiety

World Osteoporosis Month: Ways To Strengthen Your Bones

Brain Exercises To Keep You Cognitively Sharp

Easy Recipes To Make When You Don’t Wish To Cook

Imagine a runner who has been training for a marathon. They've been increasing their mileage and intensity, but lately, they've started to experience pain on the outer side of their knee. This is a common symptom of outer knee pain, which can be caused by overuse and inflammation of the IT band. If the pain persists or worsens, they should consider consulting a healthcare professional to get a proper diagnosis and treatment plan. Lateral knee pain, a common ailment, often manifests as discomfort on the outer side of the knee. This pain can arise from various causes, including injuries, arthritis, or inflammation of the iliotibial (IT) band, a tough tissue running along the outside of the thigh.According to the National Library Of Medicine, distance runners frequently experience lateral knee pain due to repetitive stress on the knee joint. Additionally, injuries involving twisting or bending the knee can also trigger this condition.Knee pain can significantly impact daily activities and quality of life. Treatment approaches vary depending on the underlying cause and severity of symptoms. In most cases, conservative treatments, such as rest, ice, compression, and elevation (RICE), physical therapy, and medication, are effective. However, for severe cases, surgical intervention may be necessary.What is Lateral Knee Pain?According to Musculoskeletal Matters National Health Services UK Lateral knee pain, often referred to as "Runner's Knee," is a common condition caused by the irritation of the iliotibial (IT) band. This thick band of tissue runs along the outside of the thigh, connecting the hip to the knee. When the IT band rubs against the knee joint, it can cause pain and inflammation, particularly during activities that involve repetitive knee bending and straightening, such as running or cycling. As the IT band becomes inflamed, the pain can worsen with activity and subside with rest.Managing Lateral Knee PainThe above source also tells us how to better the issue. To manage lateral knee pain, a multi-faceted approach is often recommended. Initially, rest, ice, compression, and elevation (RICE) can help reduce pain and swelling. Over-the-counter pain relievers like paracetamol or ibuprofen can also alleviate discomfort. Physical Therapy plays a crucial role in recovery. Stretching exercises can help improve flexibility and reduce tightness in the IT band and surrounding muscles. These may include.Iliotibial Band StretchStand near a wall, cross one leg behind the other, and lean into the wall, feeling a stretch along the outside of the leg.Hamstring StretchStand with one leg extended behind you, keeping your back straight. Lean forward, feeling a stretch in the back of your thigh.Quadriceps StretchStand facing a wall, lean back, and grab your ankle, pulling your heel towards your buttocks.Knee ExtensionsSit on a chair and slowly extend your knee, holding the position for a few seconds.SquatsStand with feet shoulder-width apart, lower your body as if sitting in a chair, and then return to the starting position.Single-Leg SquatsStand on one leg and slowly lower your body, maintaining balance. 

what does it mean when you have pain on the lower outside part of the knee?

Health and Me

Stretches For Relief From Body Pain

Health News

Bizarre Penis Changes, Eye Strokes, Creepy ‘Walking Dead’ Hands: Alarming Ozempic Side Effects Shocking The World

bizarre penis changes, eye strokes, creepy ‘walking dead’ hands: alarming ozempic side effects shocking the world

Health & Wellness

How VR and Gaming Aid In Brain Surgery Rehab

how vr and gaming aid in brain surgery rehab

The Four Phases Of A Migraine

the four phases of a migraine

You're Hurting Your Health If You Are Doing This While Showering

you're hurting your health if you are doing this while showering

While fun, big weekends can sometimes lead to an unwelcome surprise on Monday morning: nagging body aches and stiffness. It's easy to overexert ourselves, whether it's from a long hike, dancing the night away, or even just spending more time on our feet than usual. 

This extra effort can leave our muscles feeling tight and sore, making it tough to even roll out of bed. However, you do not need to worry much, stretching is a fantastic way to gently help your body back to comfort. By lengthening tight muscles and improving blood flow, stretches can help relieve that post-weekend body pain and get you moving more freely. 

<h2>Important <span rel="noindex">Stretches To Re-energize Your Body</span> </h2>

Even just 10-20 minutes of stretching each day can work wonders for your body and mind, helping you feel brand new. This short daily practice can significantly improve your flexibility, making everyday movements easier and more comfortable. Beyond the physical benefits, stretching is a fantastic stress reliever, calming your mind and promoting a sense of well-being. Here are some you should try. 

These stretches help loosen up the very top of your shoulders and neck. Stand with your feet apart and arms relaxed. Gently tilt your head to the side, trying to touch your ear to your shoulder. Hold for 10 seconds, then switch sides. Repeat 3 times on each side. 

This is an easy way to stretch your shoulders and release tension. Stand with feet apart. Breathe in and lift your shoulders up towards your ears. Roll them back, squeezing your shoulder blades together. Breathe out and drop your shoulders down. Repeat this movement 10 times. 

This gentle stretch uses gravity to improve shoulder movement. Stand and lean forward, supporting yourself with one hand on a table. Let your other arm hang freely. Gently swing it in small circles for 30 seconds to 1 minute, then reverse direction. Repeat with the other arm. 

These swings help warm up your shoulder joint and increase its movement. Stand with feet apart. Swing your arms out to the sides, then gently cross them in front of your body, alternating which arm is on top. Keep your arms straight. Do this 10 times. 

This stretch helps loosen the back of your shoulder. Stretch one arm straight across your body. Use your other forearm to gently pull the stretched arm further, feeling it in the back of your shoulder. Hold for 20 seconds, then switch arms. 

This is a gentle yoga pose that helps stretch the back of your shoulders. Kneel on the floor with knees apart and big toes touching. Sit back on your heels as you lean forward, reaching your arms out in front. Breathe deeply and hold for a minute or more. 

This forward-bending yoga pose can help release tension in your shoulders and neck. Stand with feet apart and knees slightly bent. Bend forward, letting your head hang heavy. Hold onto your opposite elbows. Stay in this relaxed pose for at least one minute. 

This stretch helps make your shoulders more flexible. Stand with feet apart. Cross one arm under the other in front of you, bending your elbows. Try to bring your palms together, or hold the backs of your hands. Take a few deep breaths, then switch arms.

Yoga for body pain

Stretches For Relief

Stretches To Re-energize Your Body

Stretches to relieve body pain

Yoga & Asanas

Yoga Stretches for body pain

While fun, big weekends can sometimes lead to an unwelcome surprise on Monday morning: nagging body aches and stiffness. It's easy to overexert ourselves, whether it's from a long hike, dancing the night away, or even just spending more time on our feet than usual. This extra effort can leave our muscles feeling tight and sore, making it tough to even roll out of bed. However, you do not need to worry much, stretching is a fantastic way to gently help your body back to comfort. By lengthening tight muscles and improving blood flow, stretches can help relieve that post-weekend body pain and get you moving more freely. Important Stretches To Re-energize Your Body Even just 10-20 minutes of stretching each day can work wonders for your body and mind, helping you feel brand new. This short daily practice can significantly improve your flexibility, making everyday movements easier and more comfortable. Beyond the physical benefits, stretching is a fantastic stress reliever, calming your mind and promoting a sense of well-being. Here are some you should try. Neck Stretches These stretches help loosen up the very top of your shoulders and neck. Stand with your feet apart and arms relaxed. Gently tilt your head to the side, trying to touch your ear to your shoulder. Hold for 10 seconds, then switch sides. Repeat 3 times on each side. Shoulder Rolls This is an easy way to stretch your shoulders and release tension. Stand with feet apart. Breathe in and lift your shoulders up towards your ears. Roll them back, squeezing your shoulder blades together. Breathe out and drop your shoulders down. Repeat this movement 10 times. Pendulum Stretch This gentle stretch uses gravity to improve shoulder movement. Stand and lean forward, supporting yourself with one hand on a table. Let your other arm hang freely. Gently swing it in small circles for 30 seconds to 1 minute, then reverse direction. Repeat with the other arm. Cross-Body Arm Swings These swings help warm up your shoulder joint and increase its movement. Stand with feet apart. Swing your arms out to the sides, then gently cross them in front of your body, alternating which arm is on top. Keep your arms straight. Do this 10 times. Cross-Body Shoulder Stretch This stretch helps loosen the back of your shoulder. Stretch one arm straight across your body. Use your other forearm to gently pull the stretched arm further, feeling it in the back of your shoulder. Hold for 20 seconds, then switch arms. Child’s Pose This is a gentle yoga pose that helps stretch the back of your shoulders. Kneel on the floor with knees apart and big toes touching. Sit back on your heels as you lean forward, reaching your arms out in front. Breathe deeply and hold for a minute or more. Ragdoll Pose This forward-bending yoga pose can help release tension in your shoulders and neck. Stand with feet apart and knees slightly bent. Bend forward, letting your head hang heavy. Hold onto your opposite elbows. Stay in this relaxed pose for at least one minute. Eagle Arm Stretch This stretch helps make your shoulders more flexible. Stand with feet apart. Cross one arm under the other in front of you, bending your elbows. Try to bring your palms together, or hold the backs of your hands. Take a few deep breaths, then switch arms. 

struggling to get out of bed after a big weekend? try these stretches for relief

Work Desk Yoga Can Save Your Back Health From Aging Faster - Poses You Should Do

How To Protect Your Eyes During COVID-19 Surge And Seasonal Infections?

how to protect your eyes during covid-19 surge and seasonal infections?

NHS Needs 1 Million Blood Donors To Prevent 'Red Alert' Emergency Shortage

nhs needs 1 million blood donors to prevent 'red alert' emergency shortage

Working long hours, sitting at a desk and prolonged hours in front of laptops can do a number on their backs. With these jobs becoming more common, corporate job workers have normalized back pain, neck pain, and other lifestyle issues. To tackle these issues, one can try yoga and not just any type of yoga, desk-top yoga. 

<h2><span rel="noindex">Desk-Top Yoga Poses</span> You Can Try </h2>

Desk yoga is a great way to combat the <span>physical and mental effects</span> of sitting for too long, especially for office workers. It involves <span>gentle stretches and poses</span> done at your desk, like seated twists, shoulder rolls, and forward bends, that can relieve tension and improve focus. These exercises can help you strengthen your back, as well as ensure you are not straining yourself more than you are supposed to. 

This well-known yoga move is excellent for waking up your spine and making it more flexible. It helps loosen your back muscles, which often get stiff from sitting. By gently arching and rounding your spine, you can bring more movement and comfort to your whole back. 

This easy twist is perfect for releasing tightness in the middle of your back. It helps your spine move better, easing any stiffness from long hours at your desk. Doing this stretch regularly can improve your posture and reduce general back discomfort. 

Spending a lot of time hunched over a keyboard can make your chest muscles feel tight. This stretch helps to open up your chest, countering that rounded posture. It's great for improving your overall alignment and making you feel less constricted in your upper body. 

This simple pose targets the sides of your body, effectively relieving tension in your side muscles and upper back. It helps to lengthen your torso and can reduce stiffness that builds up from sitting still. This stretch provides a nice release for your entire side body. 

This stretch is fantastic for opening up your hips, an area that often gets tight from sitting. Tight hips can contribute to lower back pain, so this pose helps to relieve that pressure. It brings relief to your lower back by addressing hip stiffness. 

Even though these stretches aren't directly for your back, keeping your wrists and hands healthy is very important. Tension in these areas can easily travel up your arms to your neck and upper back, causing discomfort. Regularly stretching them can prevent this radiating tension. 

Looking at computer screens all day often leads to stiffness in your neck and upper back. This stretch helps to relieve that common tension in your neck. By slowly tilting your head, you can loosen tight neck muscles and reduce strain from holding your head in one position. 

<h4>Standing Forward Fold (with chair support) </h4>

This pose is a good way to decompress your spine and stretch your hamstrings, which can get tight from sitting. Using your desk for support makes it accessible and safe. It helps to lengthen your back and provides a refreshing stretch for your entire body. 

Work Desk Yoga

Desk-Top Yoga Poses

Yoga poses for office workers

gentle stretches and poses

physical and mental effects

Working long hours, sitting at a desk and prolonged hours in front of laptops can do a number on their backs. With these jobs becoming more common, corporate job workers have normalized back pain, neck pain, and other lifestyle issues. To tackle these issues, one can try yoga and not just any type of yoga, desk-top yoga. Desk-Top Yoga Poses You Can Try Desk yoga is a great way to combat the physical and mental effects of sitting for too long, especially for office workers. It involves gentle stretches and poses done at your desk, like seated twists, shoulder rolls, and forward bends, that can relieve tension and improve focus. These exercises can help you strengthen your back, as well as ensure you are not straining yourself more than you are supposed to. Seated Cat-Cow Stretch This well-known yoga move is excellent for waking up your spine and making it more flexible. It helps loosen your back muscles, which often get stiff from sitting. By gently arching and rounding your spine, you can bring more movement and comfort to your whole back. Seated Spinal Twist This easy twist is perfect for releasing tightness in the middle of your back. It helps your spine move better, easing any stiffness from long hours at your desk. Doing this stretch regularly can improve your posture and reduce general back discomfort. Desk Pec Stretch Spending a lot of time hunched over a keyboard can make your chest muscles feel tight. This stretch helps to open up your chest, countering that rounded posture. It's great for improving your overall alignment and making you feel less constricted in your upper body. Seated Side Bend This simple pose targets the sides of your body, effectively relieving tension in your side muscles and upper back. It helps to lengthen your torso and can reduce stiffness that builds up from sitting still. This stretch provides a nice release for your entire side body. Seated Figure-Four Stretch This stretch is fantastic for opening up your hips, an area that often gets tight from sitting. Tight hips can contribute to lower back pain, so this pose helps to relieve that pressure. It brings relief to your lower back by addressing hip stiffness. Wrist and Finger Stretches Even though these stretches aren't directly for your back, keeping your wrists and hands healthy is very important. Tension in these areas can easily travel up your arms to your neck and upper back, causing discomfort. Regularly stretching them can prevent this radiating tension. Neck Stretches Looking at computer screens all day often leads to stiffness in your neck and upper back. This stretch helps to relieve that common tension in your neck. By slowly tilting your head, you can loosen tight neck muscles and reduce strain from holding your head in one position. Standing Forward Fold (with chair support) This pose is a good way to decompress your spine and stretch your hamstrings, which can get tight from sitting. Using your desk for support makes it accessible and safe. It helps to lengthen your back and provides a refreshing stretch for your entire body. 

work desk yoga can save your back health from aging faster - poses you should do

Ishita Roy

Japanese Walking Is The New Low-Impact Fitness Trend For Healthy Heart

Diabetes Could Be Affecting More Than Your 'Blood Sugar Balance'; What Is Charcot Foot?

diabetes could be affecting more than your 'blood sugar balance'; what is charcot foot?

Teens Who Stay Up Late May Be Wired for Recklessness and Impulsiveness, Study Finds

teens who stay up late may be wired for recklessness and impulsiveness, study finds

Interval Walking Training (IWT), often referred to as “Japanese walking,” offers a safe and sustainable way to improve your <span>fitness</span> without stepping into a gym. Developed by Japanese researchers to target cardiometabolic health in older adults, IWT blends short bursts of brisk walking with periods of slower recovery walks — making it an ideal choice for people across age groups and fitness levels.

<h4>What Sets Interval Walking Apart?</h4>

Unlike traditional walking, which is usually done at a steady pace, IWT alternates between fast and slow intervals. The recommended protocol involves five sets of 3 minutes of brisk walking followed by 3 minutes of slower walking, totaling 30 minutes of exercise. This is typically done five days a week.

What makes IWT stand out is its ability to deliver significant improvements in physical and metabolic health markers without the strain often associated with high-intensity workouts like HIIT (High-Intensity Interval Training). While HIIT focuses on intense bursts of activity and is popular for its efficiency, it can be too demanding or injury-prone for some, particularly beginners or older adults. IWT, in contrast, keeps the intensity manageable while still pushing the body enough to trigger measurable benefits.

<h4>The Evidence Behind the Benefits</h4>

The benefits of IWT are well-documented. A 2009 study published in Mayo Clinic Proceedings tested the approach on over 200 adults with an average age of 63. The results were promising: participants experienced notable improvements in blood pressure, body mass index (BMI), blood glucose levels, aerobic capacity, and muscle strength. Importantly, these health gains were achieved without overtaxing the body, making IWT a realistic and maintainable option.

Adherence was also high—more than 95% of the participants stuck with the program throughout the study, suggesting that it’s not just effective but sustainable. This is particularly relevant given how often people abandon overly strenuous fitness programs.

A more recent 2024 review also reinforced these findings. The review confirmed that IWT benefits both healthy individuals and those with metabolic conditions, such as type 2 diabetes. Compared to continuous walking, it was found to be more effective in improving physical fitness, body composition, and glycemic control.

<h4>Starting Small and Building Consistency</h4>

One of the best parts about IWT is its adaptability. You don’t need to be an athlete to start. In fact, beginning at a comfortable pace is encouraged. Experts recommend a gradual approach: start with shorter intervals of brisk walking — even 20–30 seconds — followed by a few minutes of slower walking. Over time, as your endurance improves, you can increase the intensity or duration of the brisk segments.

To get the most out of IWT, certain practical tips can make a difference:

<ul><li>Set realistic goals. Even 15–20 minutes is a good start.</li><li>Monitor your intensity. If you’re breathless but still able to talk in short phrases during the fast intervals, you’re likely in the right zone.</li><li>Choose proper footwear. Comfort is key for consistency.</li><li>Listen to your body. If you feel dizzy or in pain, slow down.</li><li>Track your progress. Whether through a fitness app or simple journaling, tracking helps you stay motivated.</li></ul>

IWT offers a balance between challenge and accessibility, making it an excellent long-term strategy for better health — one step at a time.

what is japanese walk

heart health

fitness

japanese walk

health and fitness

Interval Walking Training (IWT), often referred to as “Japanese walking,” offers a safe and sustainable way to improve your fitness without stepping into a gym. Developed by Japanese researchers to target cardiometabolic health in older adults, IWT blends short bursts of brisk walking with periods of slower recovery walks — making it an ideal choice for people across age groups and fitness levels.What Sets Interval Walking Apart?Unlike traditional walking, which is usually done at a steady pace, IWT alternates between fast and slow intervals. The recommended protocol involves five sets of 3 minutes of brisk walking followed by 3 minutes of slower walking, totaling 30 minutes of exercise. This is typically done five days a week.What makes IWT stand out is its ability to deliver significant improvements in physical and metabolic health markers without the strain often associated with high-intensity workouts like HIIT (High-Intensity Interval Training). While HIIT focuses on intense bursts of activity and is popular for its efficiency, it can be too demanding or injury-prone for some, particularly beginners or older adults. IWT, in contrast, keeps the intensity manageable while still pushing the body enough to trigger measurable benefits.The Evidence Behind the BenefitsThe benefits of IWT are well-documented. A 2009 study published in Mayo Clinic Proceedings tested the approach on over 200 adults with an average age of 63. The results were promising: participants experienced notable improvements in blood pressure, body mass index (BMI), blood glucose levels, aerobic capacity, and muscle strength. Importantly, these health gains were achieved without overtaxing the body, making IWT a realistic and maintainable option.Adherence was also high—more than 95% of the participants stuck with the program throughout the study, suggesting that it’s not just effective but sustainable. This is particularly relevant given how often people abandon overly strenuous fitness programs.A more recent 2024 review also reinforced these findings. The review confirmed that IWT benefits both healthy individuals and those with metabolic conditions, such as type 2 diabetes. Compared to continuous walking, it was found to be more effective in improving physical fitness, body composition, and glycemic control.Starting Small and Building ConsistencyOne of the best parts about IWT is its adaptability. You don’t need to be an athlete to start. In fact, beginning at a comfortable pace is encouraged. Experts recommend a gradual approach: start with shorter intervals of brisk walking — even 20–30 seconds — followed by a few minutes of slower walking. Over time, as your endurance improves, you can increase the intensity or duration of the brisk segments.To get the most out of IWT, certain practical tips can make a difference:Set realistic goals. Even 15–20 minutes is a good start.Monitor your intensity. If you’re breathless but still able to talk in short phrases during the fast intervals, you’re likely in the right zone.Choose proper footwear. Comfort is key for consistency.Listen to your body. If you feel dizzy or in pain, slow down.Track your progress. Whether through a fitness app or simple journaling, tracking helps you stay motivated.IWT offers a balance between challenge and accessibility, making it an excellent long-term strategy for better health — one step at a time.

japanese walking is the new low-impact fitness trend for healthy heart

About Us

Contact Us

Terms & Conditions

Privacy Policy

Company

Health and Me is a premium website with content written and curated to function as a handbook for all Health concerns.

What Does It Mean When You Have Pain On The Lower Outside Part Of The Knee?

Quick Stories

Struggling to Get Out Of Bed After A Big Weekend? Try These Stretches For Relief

Work Desk Yoga Can Save Your Back Health From Aging Faster - Poses You Should Do

Japanese Walking Is The New Low-Impact Fitness Trend For Healthy Heart

Health Conditions A-Z

RFK Jr. Removes Entire CDC Vaccine Advisory Committee

Measles Outbreak Update: Pennsylvania And Michigan Report An End, While Cases Slow Down In Many States

Struggling to Get Out Of Bed After A Big Weekend? Try These Stretches For Relief