The health benefits of a daily walk are well established. From aiding digestion to boosting mood, taking steps is definitely a step in the right direction.
A low-impact alternative to running or other high-intensity exercise, walking is effective, accessible, and can help you live a longer, richer life. Recent research reveals that walking 5,000 steps three times a week for two years can add three years to a person’s life expectancy and reduce health care costs by up to 13%.
Matthew Nolan, a lead instructor at Barry’s in NYC, told HuffPost this week that walking is beneficial for cardiovascular health as walking improves circulation, lowers blood pressure and prevents heart disease and stroke.
Nolan notes that walking is just as beneficial for the mind as it is for the body, “Mental health is also a huge benefit of walking. The release of endorphins while walking will help boost your mood and overall state of mind.”
According to Tyler Moldoff, a physical therapist at the Hospital for Special Surgery in New York, daily walks build bone and muscle strength, improve joint health, and relieve chronic knee and lower back pain.
“It’s really exciting lately to see a lot of new research coming out about how something as simple as walking can really be an incredible exercise when done right,” Moldoff told HuffPost.
Now, Moldoff and Nolan are sharing four ways to get the most out of this ultimate exercise—move to the tune of a fast-paced song, switch it up with intervals, incorporate strength training, and take a hilly route.
Walk to the tune of a fast-paced song
According to the Physical Activity Guidelines for Americans, adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening per week. The good news? Those minutes of moderate intensity can include brisk walking.
Moldoff recommends moving to the beat of a fast-paced song, around 100 beats per minute, to ensure your heart rate reaches that point.
“Try to synchronize your cadence . . . if you are following it [to a] the song that is . .100 beats per minute, you can be sure that after a few minutes, you’ll start to work a little on one breath and you’ll get to that moderate intensity,” he explained.
Turn it on at intervals
Interval training, such as incorporating short bursts of brisk walking or jogging into your walking workout is a great way to build cardiovascular intensity.
Nolan recommends starting small with a 30-second jog or brisk walk interval and gradually increasing the duration as the body adapts.
As The Post reports, uneven strides can also be a game changer for walkers, helping people burn more calories when walking.
Include strength training
Walkers can use light weights and incorporate bodyweight exercises to add an element of strength training to their workouts. Nolan recommends incorporating sets of squats, lunges and push-ups into your walk to target different muscle groups.
He advises planning your walk, writing down your sets in advance and designating specific points along your route for bodyweight training. Choose a combination of exercises and durations that work for you, hold yourself accountable, and switch it up to work different muscle groups.
Moldoff suggests walking with a weighted vest or, as an inexpensive alternative, a backpack weighed down with books to add another layer of challenge to your workout.
“Just by doing this, you can help increase your metabolic rate, which improves your oxygen consumption, and that correlates to a greater calorie burn,” he told HuffPost.
Take the high road
Walking on elevated terrain or along a hilly path is a great way to level up your daily walk.
Changes challenge the body in different ways. Walking uphill or on an incline is an excellent form of cardio that puts less stress on the joints, a boon for those with knee or ankle problems.
Meanwhile, downhill walking places less stress on the cardiovascular system while improving lower body muscle strength.
For Nolan, consistency is key. “The benefits of walking are best realized with regular, consistent practice,” he told HuffPost. “Aim for at least 30 minutes most days of the week.”
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