We all know that walking, especially brisk walking, is excellent for health. Right from cardiovascular fitness, to better mental health to lower BP, and Blood Sugar, walking targets each and every organ of your body. However, do you know that walking in a particular method can even help in reducing your biological age? Yes, that is right! Longevity expert Dr. Clint Steele says that walking using the 4×4 HIIT method can help slow down ageing. Let’s take a look…What is the methodWalking using the 4×4 HIIT method can substantially raise fitness, and shave as many as 16 years off your biological age, says Dr Steele. The routine is uncomplicated, yet potent: four high intensity walking intervals, alternated with recovery periods, all wrapped up in a 28‑minute session. As VOâ‚‚ max-a gauge of how your body extracts and uses oxygen, climbs, the resulting boost in cardio health translates into broader overall well‑being, and a longer healthier life.
Daily Walk Boosts Physical and Mental Health
The Norwegian 4×4 HIIT walking methodThe 4×4 HIIT walking protocol is a high‑intensity interval training scheme. In practice, you power‑walk for four minutes pushing your heart rate up to roughly 85‑95 % of its maximum. Then you dial it back to a step for three minutes, to let your system recover. This four‑minute sprint followed by a three‑minute recovery walk, is repeated four times, framed by a warm‑up and a cool‑down, resulting in a session of 28 minutes. This design temporarily drives your heart and lungs near their threshold, prompting pronounced enhancements in efficiency and endurance.How this walking strategy fortifies heart healthVO2 max refers to the maximum amount of oxygen that your body can utilize during physical exercise. It is widely considered one of the most important indicators of cardiovascular health and overall longevity. A multitude of studies focused on the 4×4 training protocol have demonstrated that, with a few weeks of sustained effort, individuals can see their VO2 max improve by anywhere from 13% to an impressive 20%. Such significant improvements indicate that your heart and lungs are becoming more adept at delivering oxygen to your muscles, which in turn reduces fatigue, enhances endurance, and diminishes the likelihood of developing cardiovascular diseases. These short, but intense intervals train the heart to pump a greater volume of blood with each contraction, thereby strengthening this vital organ and enhancing overall fitness levels. With persistent training over time, your body becomes more efficient at recovering, which is a prominent characteristic of a healthier cardiovascular system.What Science saysBiological age is essentially a gauge of how old your body feels, judged by health markers and functional capacity, rather than your current age. A growing body of research shows that boosting fitness, think the Norwegian 4×4 interval routine, can trim an amount off that internal clock. In one study, middle‑aged participants who stuck with the 4×4 program saw their heart health and VO₂ max rise enough to cut their age by as much as 16 years! This, in essence meant that their bodies started to behave like those of younger people with greater resilience, and a markedly lower risk of age‑related diseases. Moreover, high‑intensity interval training (HIIT)-for example, the Norwegian 4×4, can lower blood pressure, and boost other health markers, helping steer aging toward a healthier course.
Why Interval walking works so wellThis particular walking routine proves both effective and time‑efficient. While traditional moderate‑intensity exercise usually calls for 45–60 minutes each day to secure health benefits, the 4×4 HIIT method can deliver comparable, or even superior results in under half an hour, per session. Those near‑maximal bursts force your system to work, but only for brief intervals, making it considerably easier to squeeze into a jam‑packed schedule. You only need to fit it in two or three times a week, and soon you’ll start seeing benefits, like an improved metabolism, a drop in fat, and a heart that works more efficiently.How to follow this methodTo practice this walking style, kick things off with a 5‑10‑minute warm‑up, to get your muscles and heart ready. When you dive into the intense intervals, stride or jog briskly, as much as you can safely manage, aiming for that high‑intensity zone. After each burst, ease into a walk to catch your breath. Finish with a five‑minute cool down. Throughout the exercise, listen to your body, and avoid pushing yourself to exhaustion-especially if you’re new to exercise, or have heart conditions. Using a monitor or a fitness watch can help keep tabs on effort and progress. Beginners or anyone with health concerns should consult a doctor, before starting this high‑intensity workout.Slip the Norwegian 4×4 HIIT walking routine into your everyday fitness schedule, and you will see results soon. For maximum benefit, combine it with strength training exercises, and a healthy, clean diet, free from refined carbs and added sugar. Over time, this approach not only boosts cardiovascular fitness but also enhances endurance, making everyday activities feel easier and less tiring.Disclaimer: This article is informational only and not a substitute for medical advice