4 Ways To Make Your Daily Walk More Effective

The benefits of regular walking cannot be overemphasized.While this type of exercise may not be as effective as high-intensity workouts or long-distance running, walking does work wonders for the body.

Physiologically, it improves cardiovascular health by strengthening the heart, which improves circulation, lowers blood pressure and helps prevent heart disease and stroke.

Walking also has great benefits for mental health.Endorphins released during a walk help improve mood and overall mental well-being.

Daily walks can also build bone and muscle strength and improve joint health.People who suffer from chronic back and knee pain can benefit from regular walking.

It’s been exciting to see a lot of new research lately showing that simple exercises like walking can actually be a great form of exercise if done correctly.

“Exercise right” means 150 to 300 minutes of moderate-intensity exercise per week.This equates to walking at least 30 minutes a day, five days a week, and 5,000 to 10,000 steps (or more) a day.

After meeting these requirements, there are other ways to make the most of your exercise program.Below, experts share ways you can challenge yourself and build strength and endurance while walking:

1.Maintain a fast walking speed.

U.S. government guidelines state that adults need at least 150 minutes of moderate-intensity exercise per week, which includes brisk walking-but not at a snail’s pace.

The intensity of aerobic exercise is usually measured based on heart rate.

While it can be difficult to know your exact heart rate while walking, a good way to make sure you’re making an effort is to listen to a fast-paced song – say, starting at 100 beats per minute – and then move to the beat of the music.

You can simply do a Google search, or even on Spotify or Apple Music, to find different types of songs that people might like at a tempo of 100 beats per minute, and then try to sync your tempo to the tempo of the song!

If you’re dancing along to a song that’s 100 beats per minute, it’s a safe bet that after a few minutes you’ll start to breathe a little bit and then reach medium intensity.

If you find this tempo too slow, look for songs with 110 or 120 beats per minute.

Plus, music makes walking more enjoyable.

2.Try intermittent jogging or brisk walking.

If you are not yet ready to maintain a fast walking pace during a 30+ minute walk, consider adopting a faster pace at specific times during your workout.

In Barry’s class, the instructor often performs interval training, which you can also try on your walks.

You can do this at home and increase the intensity by walking briskly or even jogging for short periods of time.

For example, you can start with a 30-second jog or a 1-minute brisk walk and then increase the duration when your body feels ready.

3.Incorporate strength training while walking.

You can also walk with a lightweight item or do simple bodyweight exercises such as deep squats, lunges or push-ups to work different muscle groups while you walk.

To start, simply plan your walk ahead of time and choose some designated spots, such as a driveway or local park, to do some weight training.Writing down your workout plan ahead of time also helps you hold yourself accountable.

You can do 5 push-ups, 15 sit-ups and a 1-minute plank for three repetitions, or whatever combination works for you.Just be sure to switch strength training in your workout regimen to work different muscles.

You can also try walking in a weighted undershirt or with a backpack full of books for extra challenge.

Just by doing this, you can help increase your metabolic rate, which will improve your oxygen consumption and thus burn more calories.

4.Or walk along the trail.

Walking on trails with hills is another way to increase your daily walking.

Downhill walking has been proven to strengthen lower body muscles and reduce stress on the cardiovascular system.

So, interestingly, it may be less stressful on our breathing and heart rate.It will feel more comfortable, but at the same time, you’re actually improving your muscle strength more effectively compared to simply walking on level ground.

At the same time, walking uphill can be more of a challenge for your cardiovascular system, and some studies have shown it can be beneficial for people with knee problems.

Regardless of how you improve your walking habits, persistence is important.

The benefits of walking are best realized through regular, consistent practice.Walk for at least 30 minutes a day, most days of the week.

It’s important to take breaks when needed and to watch your body for signs of pain or discomfort.

It may take some time to build up enough strength and endurance to meet these walking challenges, and that’s okay.As long as you keep walking regularly, the benefits will begin to show.

Walking is a simple, convenient form of exercise that can really open the door to a healthier lifestyle.By employing these tips, you can maximize the benefits of walking and enjoy your daily walks more.