It’s well known that taking a daily walk is good for your health. Aids digestion When it comes to boosting your mood, walking is definitely a step in the right direction.
A low-impact alternative to running and other high-intensity exercise, walking is effective, easy and can help you live a longer, more fulfilling life. Recent research findings Walking 5,000 steps three times a week for two years could extend a person’s life expectancy by three years and reduce medical costs by up to 13%.
Matthew NolanThe head instructor at Barry’s in New York is Huffington Post This week we’ll show you how walking is beneficial for your cardiovascular health because it improves circulation, lowers blood pressure and helps prevent heart disease and stroke.
Nolan points out that walking is equally beneficial for the mind and body, saying: “Walking also has a huge impact on mental health. The endorphins released while walking improve your mood and overall mental state.”
according to Tyler MoldoffAccording to the physical therapist at the Hospital for Special Surgery in New York, a daily walk can strengthen bones and muscles, improve joint health, and relieve chronic pain in the knees and hips.
“There’s been a lot of exciting new research recently that shows that something as simple as walking can be a fantastic form of exercise if done correctly,” Moldoff told HuffPost.
Now, Moldoff and Nolan share four ways to get the most out of this highly effective exercise: move to fast-paced tunes, vary it up with intervals, incorporate strength training, and take a hilly route.
Walking to a fast-paced song
by Physical Activity Guidelines for AmericansAdults should aim for 150 minutes of moderate-intensity activity and two days of strength training per week. The good news is that moderate-intensity activity also includes brisk walking.
Moldoff recommends moving to the beat of a fast-paced song, around 100 beats per minute, to ensure your heart rate hits that high point.
“Try to get into rhythm… [to a] “If you play a piece that’s 100 beats per minute, after a few minutes your breath will start to pick up and you’ll reach a moderate intensity,” he explained.
Switching at different intervals
Interval training, such as mixing walking workouts with short brisk walks or jogging, is a great way to improve your cardiovascular fitness.
Nolan recommends starting with 30-second jog or one-minute brisk walking intervals, then gradually increasing the time as your body gets used to it.
As The Post reports., Walking with uneven strides It’s also a game changer for walkers, helping you burn more calories while on your walks.
Incorporate strength training
Walkers can add a strength-training element to their workouts by using light weights and incorporating bodyweight exercises. Nolan recommends incorporating a set of squats, lunges, and push-ups into your walk to target different muscle groups.
He recommends planning your walks, writing out your sets in advance, and designating spots along your route for bodyweight training. Choose a combination of exercises and time that works for you, and be accountable, switching between them to work different muscle groups.
To add an extra level of difficulty to your workout, Moldoff suggests walking with a weighted vest on your back, or, as a cheaper alternative, carrying a backpack full of books.
“This will increase your metabolic rate, increase your oxygen consumption and burn more calories,” he told Huffington Post.
Take the high road
Walking at higher altitudes or on hilly trails is a great way to increase the level of your daily walk.
Different variations provide different stimuli to the body. Uphill or incline It’s a great aerobic exercise that’s easy on the joints and can be beneficial for anyone with knee or ankle problems.
On the other hand, walking downhill reduces strain on your cardiovascular system and improves lower body strength.
For Nolan, consistency is key: “The benefits of walking are greatest when you do it regularly and consistently,” he told Huffington Post. “Aim to walk at least 30 minutes most days of the week.”
