Walking is a natural, effective exercise for maintaining fitness and managing weight. But did you know that combining it with a simple habit like chewing gum could amplify its effects? Research suggests that “chewing gum while walking” may boost calorie burn, increase heart rate, and potentially aid in weight loss—especially for middle-aged and elderly individuals. Let’s dive into the science and benefits behind this unique fitness boost and understand how it can enhance your health in unexpected ways.
Why Chewing Gum While Walking is Effective
Chewing gum doesn’t just involve moving your jaw—it actually stimulates the sympathetic nervous system (the part of the nervous system that controls your body’s “fight or flight” response). When you chew gum, this stimulation causes your heart rate (the number of heartbeats per minute) to increase, along with a slight rise in energy consumption (the calories burned to fuel body functions). But alone, chewing gum won’t give a significant energy boost. However, combining it with walking creates a double effect that can increase the calorie burn.
For example, studies have shown that when chewing gum is paired with walking, middle-aged and elderly participants experience noticeable increases in both their heart rate and calorie expenditure (energy used by the body)
Below table shows the results conducted with chewing gum trials.
Benefits for Middle-Aged and Elderly Walkers
In studies, the effects of chewing gum while walking appear to be especially beneficial for middle-aged and elderly men, who showed higher walking distances, more significant heart rate increases, and greater energy consumption than younger individuals. Why does this happen? One theory is related to cardiac-locomotor synchronization (CLS), a unique process in which your heart rate and body movements become synchronized (work together rhythmically). This synchronization makes both your heart and muscles work more efficiently.
What is Cardiac-Locomotor Synchronization (CLS)?
CLS is a process where the rhythm of your heart beats and the rhythm of your physical movements sync up, which helps the body work better overall. CLS has several important benefits:
- Increased blood flow: Improved circulation ensures that muscles receive enough oxygen and nutrients during exercise.
- Reduced cardiac afterload: This reduces the amount of pressure the heart needs to overcome to pump blood effectively.
- Higher systolic volume: With each heartbeat, more blood is pumped, meaning more oxygen reaches the muscles, enhancing endurance and strength.
This effect is particularly strong in older adults because they tend to have better CLS than younger people. Essentially, chewing gum while walking is especially advantageous for older adults, allowing them to improve both their physical stamina and cardiovascular (heart) health more effectively than by walking alone.
The Science Behind Chewing Gum and Heart Rate
The reason why chewing gum while walking increases heart rate and calorie burn isn’t fully understood, but one possible explanation is the way chewing rhythm and walking rhythm sync together. This dual rhythm may enhance physical responses, helping the body work more efficiently and making both chewing and walking more impactful together.
One study reported that chewing gum while walking produced a greater increase in heart rate for middle-aged and elderly individuals than for younger people.
How to Incorporate Chewing Gum While Walking into Your Routine
If you’re interested in combining gum chewing with your walking exercise, here are some simple tips to help you get the most benefit:
- Opt for Sugar-Free Gum: Sugar-free gum keeps calorie intake low and prevents spikes in blood sugar, which could work against your fitness goals.
- Start Small: If you’re new to chewing gum while walking, start with short distances and gradually build up your duration as you get more comfortable.
- Monitor Your Heart Rate: Especially for older adults, using a fitness tracker to monitor your heart rate during your walk can help you stay within a safe and effective range. By keeping track of your heart rate, you can see how much benefit you’re gaining from the combination of gum chewing and walking.
- Stay Hydrated: Chewing gum often increases thirst, so drink water before and after your walk to stay hydrated.
- Increase Intensity: After you’re used to chewing gum while walking, try increasing your pace for an added calorie burn and cardiovascular boost.
Advantages of Chewing Gum While Walking
Here’s a breakdown of the key benefits:
- Increased Calorie Burn: By stimulating the heart rate, gum chewing raises your body’s calorie expenditure.
- Enhanced Cardiovascular Health: The rise in heart rate from CLS may improve circulation, which is particularly valuable for elderly individuals.
- Accessible Exercise Addition: Adding gum to a walking routine doesn’t require any additional equipment or cost, making it an easy way to boost activity.
Disadvantages and Precautions
While chewing gum while walking offers potential benefits, there are a few points to keep in mind:
- Jaw Strain: Chewing gum for long periods might cause jaw discomfort, particularly in people with TMJ (temporomandibular joint) disorders. If you feel any discomfort, take a break or limit the gum-chewing time.
- Choking Hazard: This can be a potential risk, especially if you’re walking briskly or on uneven surfaces. Always chew carefully and consider stopping to spit out the gum if you’re increasing your walking pace significantly.
- Limited Research: While promising, the research on this topic is still relatively limited, so results might vary between individuals.
Why Try Chewing Gum While Walking?
To fully benefit from the practice of chewing gum while walking, make it part of your regular exercise routine. Begin with three short walks each week, gradually increasing the distance and pace. Pay attention to how your body responds, and adjust your intensity as needed. This technique works well for people who enjoy low-impact exercise but are looking for a slight boost to their routine.
For the best results, consider using sugar-free gum and maintaining a steady pace that feels comfortable but energizing. Combining gum with a brisk walk can increase calorie burn and keep your heart and muscles engaged, especially if you add a few longer walks or higher-intensity intervals.
Why Chewing Gum While Walking Could Be Right For You
Combining chewing gum with walking is an easy, cost-effective way to increase calorie burn and improve heart rate. Especially for middle-aged and elderly individuals, this combination has added cardiovascular benefits through CLS, helping with circulation, endurance, and overall energy use. Although it’s not a magic bullet for weight loss, it’s a unique and accessible way to make your walking routine even healthier.
With a few simple precautions—such as using sugar-free gum and staying hydrated—anyone can try this technique and enjoy the added boost to their fitness.
With a few mindful precautions, anyone can try it out and enjoy the subtle yet effective boost it offers.
Similarly orange coloured foods give great benefits to our health.
The above article is the excerpt of the article published on The Journal of Physical Therapy Science