4 Simple Ways to Make Your Daily Walk More Effective!
Walking regularly may seem like a 'simple' sport at first glance. However, in reality, walking is an extremely healthy activity that offers as many benefits as other workouts. Regular walking can lower blood pressure and help prevent strokes.
So, how can you make your walks more effective?
There are four simple steps you can take to get more out of your walks.
Matthew Nolan, a head trainer at a gym in New York, gave HuffPost a statement about walking. Nolan stated, 'Regular walking will improve cardiovascular health by physically strengthening the heart, thereby improving circulation, lowering blood pressure, and aiding in the prevention of heart disease and stroke.' He also touched on the positive effects of walking on mental health. The endorphins released during a walk help to enhance our mood and overall mental state.
Tyler Moldoff, a physiotherapist working at a private hospital in New York, suggests that people suffering from chronic back and knee pain could benefit from a regular walking program.
According to most experts, walking, when done 'correctly,' equates to performing moderate-intensity exercise for 150 to 300 minutes a week.
So, how can walking be made more effective?
Walk at a brisk pace.
Adults need to engage in at least 150 minutes of moderate-intensity exercise per week. A brisk walk meets this requirement.
Run intermittently.
If you're not yet ready to maintain a fast walking pace for the entirety of your walk lasting more than 30 minutes, walk or run at a faster pace at specific intervals.
Add strength training to your walk.
Nolan suggests, 'At certain points during your walk, you can walk with light weights or perform simple bodyweight exercises like squats and push-ups to work different muscle groups.'
Walk uphill, climb slopes.
Walking uphill can pose a greater challenge for your cardiovascular system, and some research indicates this could be beneficial for people with knee joint problems. Descending slopes, on the other hand, increases muscle strength in the lower extremities.
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