Denver climbs to No. 5 in national fitness rankings
The big picture: The city ranked 5th in the U.S. in its 18th annual ACSM American Fitness Index published Tuesday, per a release from ACSM.
Denver moved up two spots from its 2024 ranking, which ACSM says it compiles to measure progress and encourage city officials to make policy decisions.
Between the lines: The city's rise reflects improved health metrics, but comes with a warning about environmental concerns.
Threat level: The report says three of its 35 indicators — air quality, food insecurity and reports of excellent or very good health — dipped overall nationwide.
Zoom in: Poor air quality, a persistent concern in Denver, stemmed from drought and wildfires — major and consistent threats in Colorado.
Meanwhile, smoking rates have dropped, while funding for parks spiked — both positive health indicators.
Context: The index shows a nine-point jump on average for people meeting aerobic activity guidelines — things like hiking, running and dancing — up to 59.9% nationwide.
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Time Magazine
5 days ago
- Time Magazine
What Experts Think About the Japanese Walking Trend
'Japanese walking' isn't new, but the workout recently gained legs on TikTok: People credit it with making their walking routines more exciting and leading to an array of benefits, from weight loss to better heart health. While its name is derived from research conducted in Japan, this style of workout—known as interval walking—is popular around the world, and for good reason. It involves walking at a high intensity level for three minutes, followed by three minutes at a lower intensity, on repeat for at least 30 minutes, four times a week. 'We know that exercise matters, and we know that intensity matters,' says Laura Richardson, an exercise physiologist and clinical associate professor of kinesiology at the University of Michigan. 'I think it's caught on because it's so sustainable—it's short, it's doable, you don't have to be in a gym, and there are lots of benefits to walking.' We asked experts to break down exactly why Japanese walking is so effective and how to get started. The science behind interval walking Interval training—or alternating between short bursts of high-intensity exercise, followed by lower intensity rest and recovery—has been around for more than 100 years. You can apply it to all kinds of fitness regimens, including walking, biking, running, and strength training. 'It's getting your heart rate up and then bringing it back down,' Richardson says. When you work out at a high intensity, you increase blood flow to your body's muscles and make your heart beat faster. 'That's where we get health benefits,' she adds. 'The adaptations begin happening at higher levels of intensity.' Over time, interval training leads to increased cardiorespiratory fitness, which means your body can better consume oxygen because your heart and lungs are stronger. And you don't have to spend hours at the gym to achieve it: By adding intensity to your workouts, you get more bang for your buck from a time perspective, says Rashelle Hoffman, a gait and walking expert in the physical therapy department at Creighton University in Omaha. Consider the American College of Sports Medicine's physical activity guidelines: All healthy adults should get moderate intensity aerobic activity for at least 30 minutes five days a week, or vigorous activity for a minimum of 20 minutes three times per week. 'Clearly, you're seeing greater benefits with less time with vigorous activity,' she says. 'We're stressing our body out more, and it's responding more readily to that.' Read More: Backward Walking Is the Best Workout You're Not Doing There's a psychological appeal, too. Interval walking enables you to feel like you're competing against yourself, Richardson says, as you get faster and ratchet up your intensity level. 'I always say that people like numbers,' she says. They give walkers a tangible goal, which can propel their desire to work out. Emily Mendez, who lives in Indianapolis, took up Japanese walking a few years ago because she tends to get bored walking at the same pace. The intervals give her something to focus on, she says, and she likes the sense of achievement she gets from short, powerful spurts of activity. 'It's like an accomplishment when you do the quicker walks,' she says. 'I do those and push myself, and then the slower walks for recovery are like a reward. It makes it more interesting, less boring, and more motivating.' The benefits of Japanese walking In one of the leading studies on interval walking, Shizue Masuki and her colleagues instructed 246 middle-age and older adults to walk at a high intensity for 30 minutes a day, more than four times a week, for five months. No one completed the program—they complained that it was too boring and difficult, says Masuki, a professor at Shinshu University Graduate School of Medicine in Japan. That inspired the researchers to test interval walking instead. This time, the participants actually did it, and the results were impressive. People who followed an interval walking program for five months experienced greater increases in leg strength, thigh muscle strength, and overall physical fitness, as well as a greater reduction in blood pressure, than those who only walked at a moderate pace. Additional research with more than 700 people found that interval walking improves symptoms of lifestyle-related and age-related diseases, such as changes in cognitive function, depression, and sleep quality. Plus, the technique leads to an increase in healthy HDL cholesterol levels, improved triglyceride levels, and reduced abdominal visceral fat. More generally, research suggests that walking—which is lower impact than activities like running—contributes to bone and muscle health, reduces the risk of chronic diseases, and enhances mental wellbeing. It's often an ideal choice for people who are older or overweight, Hoffman says, as well as those newly dipping their toes into an exercise routine. 'The beauty of walking is that most people know how to do it,' she says. 'There's not a learning curve, and you don't really need to have equipment.' What counts as high intensity, anyway? In Masuki's study, participants logged three minutes of walking at 70% of their peak aerobic capacity, or VO2 max—which measures the maximum amount of oxygen your body can utilize during intense exercise—followed by three minutes at 40% of their peak aerobic capacity. While a smartwatch can provide you with this data, there's an easier way to track your intensity. Read More: Why Walking Isn't Enough When It Comes to Exercise Richardson calls it the talk test: When you're working at about 70% of your aerobic capacity, you'll be breathing heavily and able to feel your heart racing, but you'll still be able to carry on a conversation. 'It's a little bit uncomfortable, but you can still talk,' she says. If you were closer to working at 100% of your capacity, on the other hand—an extreme level that experts advise against, since your body can't get enough oxygen to fuel muscles and you'll quickly feel drained—you would not be able to speak. How to start interval walking Ready to give Japanese walking a spin? Experts suggest these tips. If three full minutes of high-intensity walking feels daunting, ease in: You could start out by picking up your pace for one minute, followed by a three-minute recovery session, Hoffman suggests. 'You won't see the benefits necessarily at those lower levels, but you'll be training your body,' she says. You don't even have to aim for a 30-minute workout. Since learning about Japanese walking on TikTok a couple months ago, Yvette Hill has been doing it during downtime, like when she's waiting in parking lots to pick up her kids from various activities. Sometimes she ramps up her intensity until she reaches one corner of the lot, then slows down until she reaches the other, tweaking the program to fit her needs. 'If you're busy, this is a great way to fit in exercise,' she says. 'It's so easy and less intimidating than jumping into the gym.' When you increase your pace and shift into a high-intensity interval, it's important to pay attention to your posture. 'Get your spine up, get your chest up, and really think about swinging your arms,' Richardson says. That helps engage more of your body, while adding power to your steps. Many fitness trackers, including the Apple Watch, have a built-in feature that allows you to set up your intervals in advance. That way, your device will alert you when it's time to switch gears, Hoffman says, and you don't have to fiddle with a stopwatch. Read More: Are Walking Pads Worth It? Another option: Time each interval to a favorite song. 'Most songs are about three minutes long,' Richardson says. 'That's a good way of timing your exercise.' If you struggle with balance issues and want to make sure you're safe, experiment with walking poles, Richardson suggests. 'They can give you an extra bit of stability,' she says. 'If someone's a little hesitant—maybe an older or deconditioned person—using a hiking stick or trekking poles can give you an extra set of so-called legs.' One of the reasons walking is so accessible is that you can do it anywhere. That said, high-intensity exercise will feel different depending if you're walking on a treadmill, nature trail, hilly roads, or the beach. 'Your heart rate's going to respond differently to all those different terrains,' Richardson says. Pay attention to what works best for you—you might find, for example, that you love the built-in challenge of walking on the sand or crave quiet moments in the park. Like any other fitness program, there are ways to adjust interval walking to fit your needs. You could wear weights on your arms or even carry small dumbbells to get a better upper body workout, Hoffman suggests. Or switch things up and do squats or lunges for one of your high-intensity intervals. 'This idea of intervals could be applied to different targeted areas of your body,' she says. 'It doesn't have to be just walking.'
Axios
23-07-2025
- Axios
Denver climbs to No. 5 in national fitness rankings
The American College of Sports Medicine (ACSM) is cementing Denver's reputation as a fitness mecca. The big picture: The city ranked 5th in the U.S. in its 18th annual ACSM American Fitness Index published Tuesday, per a release from ACSM. Denver moved up two spots from its 2024 ranking, which ACSM says it compiles to measure progress and encourage city officials to make policy decisions. Between the lines: The city's rise reflects improved health metrics, but comes with a warning about environmental concerns. Threat level: The report says three of its 35 indicators — air quality, food insecurity and reports of excellent or very good health — dipped overall nationwide. Zoom in: Poor air quality, a persistent concern in Denver, stemmed from drought and wildfires — major and consistent threats in Colorado. Meanwhile, smoking rates have dropped, while funding for parks spiked — both positive health indicators. Context: The index shows a nine-point jump on average for people meeting aerobic activity guidelines — things like hiking, running and dancing — up to 59.9% nationwide.
USA Today
22-07-2025
- USA Today
How healthy is your city? What the 2025 report says about fitness, food, and pollution
When measuring the nation's collective fitness, the good news is Americans are more likely to take a brisk walk, play pickleball or lift weights. But this year's ACSM American Fitness Index ranking of the nation's fittest cities, published July 22, also found some worrisome trends. Air quality deteriorated and more people struggled to afford healthy, nutritious food. The annual report, published by the American College of Sports Medicine and Elevance Health Foundation, ranks the nation's 100 most populous cities on personal and community health indicators. This year's report evaluated 35 indicators, including new categories like measuring trail miles, splash pads and tennis and pickleball courts. Arlington, Virginia, ranked as the nation's fittest place for the eighth consecutive year. Washington, D.C., located across the Potomac River from Arlington, ranked second. Seattle, San Francisco and Denver rounded out the top five fittest cities. The report ranked Oklahoma City at the bottom of the list. Lubbock, Texas; North Las Vegas; Memphis and Wichita were among the bottom five ranked cities. People can view the report to see how their community fared on indicators such as public green spaces, access to parks, recreational areas, basketball hoops and bike lanes. The report also grades personal health measures such as obesity rates, fruit and vegetable consumption, mental health, sleep and smoking rates. American College of Sports Medicine President Stella Volpe said the report is an opportunity for cities that don't rank well to study what higher-ranking peers do to give their residents a chance at improved health. "We hope cities that don't fare as well may still be able to make some changes that help their citizens," Volpe said. "Let's just try to make our citizens as healthy as they can possibly be." Americans improved aerobic and strength The report said the nation overall did a better job of meeting aerobic thresholds. The report cited Centers for Disease Control and Prevention guidance that recommends people get at least 150 minutes of moderate-intensity aerobic activity such as walking fast, riding a bike or mowing the lawn every week. People also should do muscle-strengthening exercises such as lifting weights or doing push-ups twice a week. The 2025 report said 59.9% of Americans walked, biked, ran or otherwise met or exceeded the minimum aerobic activity recommendations − an increase of 9 percentage points from last year. Nationwide, 94 of the 100 largest U.S. cities had improved aerobic activity. The report said 89 of 100 cities improved on a separate category that gauges both aerobic and strength activity. The report also cited decreased smoking rates and more funding for parks as contributors to big cities' overall health. All but this remote city had rising food insecurity The report highlighted the troubling trend of rising food insecurity as inflation sent grocery prices higher and COVID-19-era programs that helped financially strapped Americans ended. The percentage of people who reported food insecurity in 2025 increased to 12.9%, up from 10.4% the year before. Food insecurity is when people don't have or don't think they can get nutritionally adequate and safe foods. Anchorage, Alaska, was the only top-100 city that didn't have a higher rate of food insecurity. "That increase in food insecurity is something to be very concerned about," Volpe said. End of COVID-19 aid, GOP tax cut law could worsen food insecurity The ACSM report said the rise of food insecurity might be due to the expiration of the expanded child tax credit and other food security programs during the COVID-19 pandemic. Cindy Jordan, CEO and founder of Pyx Health, said many lower-income households have struggled to afford routine, healthy meals after they lost health insurance coverage. Pyx Health contracts with health insurance companies to arrange food, transportation and other services mainly to people on Medicare and Medicaid, the government health programs for people who are older, low-income and disabled. During the COVID-19 pandemic, states suspended routine eligibility checks for Medicaid to ensure low-income families access to health care wasn't disrupted during the health crisis. The Biden administration resumed those eligibility checks nearly two years ago. As of 2024, nearly 1 in 4 Medicaid recipients who disenrolled when states resumed eligibility checks remained uninsured, according to a KFF survey. More families could face food insecurity under President Donald Trump's tax cut and spending law. As many as 22.2 million Americans could lose some or all of their Supplemental Nutrition Assistance Program benefits under the tax cut law, according to an Urban Institute analysis. Jordan, who was not involved in the ACSM report, said eliminating food assistance could worsen the nation's chronic heath epidemic. People will skip preventive care until they end up in a hospital emergency room. "If you don't eat healthy food, the cost to the health system is dramatic," Jordan said. "That's exactly what we want to avoid." Canadian wildfires, air quality and mental health The nation's air quality also worsened over the last year. ACSM's 2024 report said residents of the nation's largest cities could count on good air quality nearly 2 out of every 3 days. Fewer than half of the days were clear over the past year, ACSM's 2025 report said. Smoke from wildfires across several Canadian provinces traveled south and worsened air quality for millions of people in the Northeast and Great Lakes regions over the past year, the report said. Poor air quality can trigger coughing, wheezing and asthma and contribute to heart and lung disease, according to the Environmental Protection Agency. The combination of poor air quality and rising food insecurity could have contributed to a 2% drop in the share of people who described themselves to be in excellent or very good health. The report also tracked the percentage of people who described poor mental health in the past month. About 44.9% of people said they recently had poor mental health, barely changed from last year's figure of 44.7%. Volpe said poor mental health may slow physical activity, a risk factor for other chronic disease. "We know that physical activity improves mental health," Volpe said.
