The benefits of walking frequently cannot be emphasized enough. While this form of exercise may not feel as effective as high-intensity workouts or long-distance runs, walking actually has great benefits for your body.
“Physically, it improves cardiovascular health by strengthening the heart, aiding circulation, lowering blood pressure and helping to prevent heart disease and stroke.” Matthew Nolan“We’re not going to be able to do it,” a head instructor at Barry’s in New York City told The Huffington Post.
“mental health “Walking also has great benefits – the endorphins released while walking improve your mood and overall mental state,” he adds.
Plus, walking every day can help strengthen your bones and muscles and promote healthy joints, Nolan says. In fact, people with chronic back or knee pain could benefit from regular walking, he says. Tyler MoldoffA physical therapist at the Hospital for Special Surgery in New York.
“There’s been a lot of exciting new research recently that shows that something as simple as walking can be extremely good exercise if done correctly,” he said.
For Moldoff, “doing it right” means 150 to 300 minutes of moderate-intensity exercise each week. That’s at least 30 minutes. walkAim for 5,000-10,000 steps (or more) each day, five days a week.
Once you’ve met these requirements, there are ways to make your exercise program even more effective. Below, experts share what you can do to challenge yourself while building strength and endurance while walking.
1. Maintain a fast walking speed.
US Government Guidelines Adults need at least 150 minutes of moderate activity each week, which includes brisk walking but not slow walking.
Moldoff said the intensity of aerobic exercise is typically measured in relation to heart rate.
While it can be hard to pinpoint your heart rate while you’re out walking, a good way to ensure you pick up your pace is to listen to a fast song that starts at, say, 100 beats per minute, and then move to the beat of the music, Moldoff added.
“Just search Google or find songs on Spotify or Apple Music across different genres that are 100 beats per minute and try to match your rhythm to the beat of the song,” he says.
“And if you’re listening to this [to a] If you play a piece that’s 100 beats per minute, after a few minutes you should be able to breathe a little more and reach a moderate intensity.”
If that tempo feels too slow, look for a song with 110 or 120 beats per minute instead.
Plus, music makes walking more enjoyable, Moldoff says.
2. Try interval jogging or speed walking.
If you’re not yet ready to maintain a fast pace for the entirety of a 30+ minute walk, consider incorporating a faster pace at certain times during your workout.
Nolan says that in Barry’s classes, instructors often use interval-based workouts, which you can try out while walking.
“I can do it [this] “You can increase the intensity of your exercise by incorporating short brisk walks or jogs at home to increase the intensity,” Nolan said.
Start short, for example, with a 30-second jog or a 1-minute brisk walk, and then increase the time as your body feels ready.
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3. Add strength training to your walking routine.
“You can also work different muscle groups by walking with light weights or doing simple bodyweight exercises like squats, lunges and push-ups while you walk,” Nolan says.
Start by planning your walks in advance and choosing a few designated areas to do bodyweight exercises, like your driveway or a local park. You can also hold yourself accountable by writing out your workouts in advance.
You can do whatever combination works for you – five push-ups, 15 sit-ups, one minute of three planks – but be sure to switch up strength training exercises in your exercise program to target different muscles.
It might be a good idea to take a walk together. Weight Vest Or, for an added challenge, you could wear a backpack full of books, Moldoff says.
“This will increase your metabolic rate, increase your oxygen consumption and burn more calories,” he said, adding that it will “strengthen your leg muscle groups.”
4. Or walk the hilly trails.
Moldoff said walking on hilly trails is another way to increase your daily walking.
Walking downhill It has been shown to improve Lower limb strength and Reduce stress That puts a strain on the cardiovascular system, he said.
“Interestingly, it’s going to put less strain on your breathing and your heart rate,” Moldoff says. “Not only will it be more comfortable, but it’s going to build strength more effectively than if you were just walking on level ground.”
On the other hand, walking uphill puts a strain on the cardiovascular system. One study It may also be beneficial for people with knee joint problems.
Whatever you do to get into the walking habit, Nolan says it’s important to be consistent.
“The benefits of walking are best experienced when practiced regularly and consistently,” he said. “Aim for at least 30 minutes most days of the week.”
But it’s important to take time off when you need to and listen to your body for signs of pain or discomfort, Nolan adds.
It may take some time to build up enough strength and stamina to take on these walking challenges, but that’s okay – once you get into the habit of walking regularly, you’ll start to see the benefits.
“Walking is a simple, accessible exercise that can really open the door to a healthier lifestyle,” Nolan said. “By incorporating these tips, you can maximise the benefits and make your daily walk even more enjoyable.”
