Physical activity doesn’t have to be complicated. A bit faster, though. Ten minute walk daily Can provide many health benefits – reducing the risk of many diseases including heart disease, stroke and many cancers.
And by making a few small changes to the way you walk, you can transform this simple daily activity, making it even more beneficial to your health.
If you’re looking to get more out of your walks, here are five ways to supercharge them.
1. Change your pace
One way to maximize the benefits of walking is to vary your pace. Instead of maintaining a steady pace, try incorporating intervals of brisk walking after slower recovery periods. This technique, known as interval walking, can improve cardiovascular fitness more effectively than walking at a constant pace.
In one study conducted over a four-month period, three minutes of brisk walking were substituted for three minutes of brisk walking medium speed Adults with type 2 diabetes showed greater improvements in blood sugar control and fitness levels than those who walked at a steady pace for the same period of time. Interval walking also reduces body fat and improves overall physical endurance.
To incorporate this into your daily walk, try picking up your pace for a few minutes, then return to your normal pace. Repeat this cycle on your walk to get your heart rate up and burn more calories.
2. Pick up the pace
Walking briskly not only helps you reach your destination faster but also has many health benefits.
An analysis of data from more than 50,000 walkers found that a speed of at least five kilometers per hour (about three miles per hour) was associated with a lower risk of death from any cause – including a significantly lower risk of death from heart disease and cancer.
Researchers have also shown that increasing your walking speed can improve heart health and help with weight management.
If you’re unsure of your pace, aim to walk at a pace where you’re breathing hard but can still hold a conversation.
3. Add some weight
Carrying extra weight while walking can increase the intensity of your workout. By wearing a weighted vest or backpack, it forces your muscles to work harder – Increase strength and burn more calories.
If you are interested in trying this, it is important to start with light weights to avoid strain or injury. Ideally, you should start with a vest or backpack that is about 5% of your body weight. So a person weighing 80 kg can start by adding 4 kg extra weight to his bag.
Gradually increase the amount of weight you carry as you become more comfortable. Make sure the weight is evenly distributed and maintain good posture as you walk.
Different muscle groups are involved when walking uphill or climbing stairs. (Source: Freepik)
4. Include hills or stairs
Adding inclines to your walk can make a significant difference.
Walking uphill or climbing stairs engages different muscle groups, especially in your legs and glutes, compared to walking on flat terrain. Not only does it increase strength, it also burns more calories because walking uphill increases the intensity of your workout—without actually needing to walk fast.
Also, walking downhill on your back improves muscle function and balance.
5. Practice walking carefully
Walking isn’t just good for your physical health—it can improve your mental health, too.
Walking mindfully is one way to do this. This includes paying attention to your movements, breathing and surroundings. Research has shown that people who regularly walk mindfully for a month see a decrease in their stress levels, as well Improved mood and overall mental health.
To try mindful walking, start by focusing on the sensations of each step, the rhythm of your breath, and the sights and sounds around you. This will not only boost your mental health but can also make your walks more enjoyable.
How to start
Drastic changes aren’t necessary to improve your gait, but there are a few things to keep in mind to stay safe, reduce the risk of injury, and maximize the benefits: Warm Up and Cool Down: Start with a few minutes of easy walking to warm you up. muscles. End your walk by slowing down your pace and finish with some gentle stretches to cool down.
Wear proper shoes: Choose comfortable shoes with good support to avoid injuries.
Stay hydrated: Bring water, especially on long walks or in hot weather to avoid dehydration.
Listen to your body: If you experience pain or discomfort, slow down or take a break. If the problem persists, talk to your doctor.
Increase intensity gradually: Whether you’re adding weight, tackling hills or increasing your speed, do so slowly. Allow your body to adapt. It just means doing a little more each time depending on how you’re feeling.
Walking is a great way to improve and maintain your health. By making small adjustments to the way you walk, you can improve this daily habit.