ESPTo get the benefit from a walk, you should aim for a brisk pace for at least 30 minutes and if you can do that every day you are well on your way to getting the full physical benefits from walking. Here are some other ‘steps’ to take:
• Walk at a brisk pace: This means your heart rate and breathing increase, but you can still hold a conversation. It activates your muscles, metabolism, and blood vessels more effectively.
• Walk for at least 30 minutes: Aim for 150 minutes of moderate-intensity exercise per week, which can be broken into smaller 10-minute chunks if needed.
• Increase the frequency and distance: The more you walk, the greater the benefits. As you build endurance, try to walk faster or cover a set distance in less time.
• If possible, incorporate hills and inclines: Walking uphill or on an incline adds resistance and works your muscles more intensely.
• Use intervals: Alternate between faster and slower walking paces to challenge yourself.
• Add resistance: Carry a light backpack or wear a weighted vest to increase intensity and burn more calories.
• Integrate strength exercises: Add bodyweight exercises like high knees, walking lunges, or calf raises to build muscle.
• Use proper posture: Stand up straight, keep your neck and shoulders relaxed, and swing your arms freely at your sides.
• Warm up and cool down: Start with a few minutes of slower walking to warm up and end with a cool-down period.
• Stay consistent: Make walking a regular part of your routine to build and maintain fitness.
• Use proper footwear: Wear comfortable, supportive shoes to prevent injury.
