Walking offers many benefits for both body and mind. Physically, it maintains cardiovascular health and stimulates our joints. Mentally, it combats stress and helps us reconnect with our surroundings. According to some studies, walking might even be the best remedy for sparking creativity when inspiration runs dry.
Are daily walks enough to keep us fit?
Experts believe daily walks can be effective if adapted properly. Here are some tips from experts featured in the Huffington Post UK to make walking truly beneficial. You can also read on the benefits of ultra-slow running and the correct way to run in place.
Maintain a fast pace
The World Health Organisation recommends at least 150 to 300 minutes of moderate physical activity per week. Walking is a highly accessible way to meet this goal. To maximise the benefits, forget about strolls and aim for brisk walking instead.
To find your ideal pace, focus on your heart rate. Tyler Moldoff, a physiotherapist at New York’s Hospital for Special Surgery, suggests listening to a song with a rhythm of about 100 beats per minute. “Move to the rhythm of the music,” he advises. “You’ll soon start to catch your breath and reach moderate intensity.”
Try interval running or power walking
If brisk walking doesn’t appeal to you but you still want an effective workout, try interval training. Walk at a normal pace and incorporate bursts of running. “Start with a 30-second jog or a one-minute power walk and increase the duration as your body feels ready,” recommends instructor Matthew Nolan.
Add strength training exercises
Walking stimulates your entire body, but you can enhance your session with targeted exercises. Consider walking with weights, a weighted vest, or a well-filled backpack. Alternatively, stop periodically for squats, sit-ups, lunges, or push-ups.
“These exercises can increase your metabolic rate, improving oxygen consumption and burning more calories while strengthening leg muscles,” says Tyler Moldoff. Plan your walk to include stops at parks or other suitable spots for these exercises.
Walk on a hilly path
If you enjoy walking but want more of a challenge, choose a hilly path. Downhill walking improves lower limb muscle strength and reduces cardiovascular stress, as noted in a study published in the European Journal of Sport Science. It targets muscles, especially in the legs, more effectively.
Conversely, uphill walking benefits the cardiovascular system. A study in Gait & Posture suggests it is good for knee joints.
Regardless of your walking routine, always listen to your body and take rest days when needed. Walking can be a simple yet powerful way to enhance both physical and mental health, making it an excellent addition to your daily routine.
This article was syndicated from Marie Claire France
Translated and adapted by Praise Vandeh, Marie Claire Nigeria Content Writer
