Walking: 5 ways to make your daily walks even more beneficial

Do you like walking but don’t know how to make your daily walk even healthier? Here are 5 ways to make your walk even more beneficial.

Physical activity doesn’t have to be complicated. Even just a brisk ten-minute walk a day can offer numerous health benefits, reducing the risk of several diseases, including heart disease, stroke and different tumors.

And by making a few small changes to the way you walk, you can transform this simple daily activity, making it even more beneficial for your health. If you’re looking to get more out of your walks, here are five ways to boost them.

Vary the speed

One way to increase the benefits of walking is to vary the speed. Instead of maintaining a steady pace, try incorporating intervals of faster walking followed by slower recovery periods. This technique, known as interval walking, can improve cardiovascular fitness more effectively than walking at a constant speed.

In one study conducted over a four-month period, alternating three minutes of brisk walking with three minutes of moderate-paced walking showed greater improvements in blood sugar control and in physical fitness levels in adults with type 2 diabetescompared to those who walked at a constant pace for the same period of time. Interval walking also leads to reduced body fat and improved overall physical endurance.

To incorporate it into your daily walks, try increasing your pace for a few minutes, then returning to your normal speed and then repeating.

Increase the pace

Walk faster not only does it get you to your destination sooner, but it also offers greater health benefits.

THE data analyzed on more than 50,000 walkers found that a pace of at least five kilometers per hour is associated with a reduced risk of death from any cause, including a significantly lower risk of death from cardiovascular disease and cancer.

Researchers also have proven that increasing your walking speed can improve heart health and help with weight management.

If you’re unsure of your pace, try walking at a speed that allows you to breathe harder but still be able to hold a conversation.

Add some weight

Carrying extra weight while walking can increase the intensity of your workout. Wearing a weighted vest or backpackforce your muscles to work harder, increasing strength and burning more calories.

If you want to try it, it’s important to start with a light weight to avoid strain or injury. Ideally, you should start with a vest or backpack that is about 5% of your body weight. So someone weighing around 80kg could start by adding just 4kg of extra weight to their backpack.

Gradually increase the amount of weight you carry as you feel more comfortable. Make sure your weight is evenly distributed and maintain good posture while walking.

Incorporate climbs or stairs

Adding inclines to your walk can make a significant difference.

Walk uphill or climb stairs It engages different muscle groups, particularly those of the legs and buttocks, compared to walking on flat ground. This not only increases strength, but also burns more calories as walking uphill increases the intensity of your workout, without the need to walk faster.

Additionally, walking downhill on the way back also improves muscle function and balance.

Practice mindful walking

Walking is not only beneficial to your physical health, but it can also improve yours mental well-being.

Walking mindfully is one way to do this. This involves paying close attention to the movements, the breathing and the surrounding environment. Research has shown that people who regularly practiced mindful walking for a month noticed an rreduction of stress levelsas well as a improved mood and general mental health.

To try mindful walking, start by focusing on the sensations of each step, the rhythm of your breathing, and the sights and sounds around you. This not only improves your mental health, but can also make your walks more enjoyable.

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