Small changes to your daily walk from speed to weights can boost weight loss
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Walking is one of the simplest exercises to do if you are able-bodied and healthy enough to put one leg in front of another, even if it’s just for a few minutes a day.
But in today’s world, where we are increasingly dependent on modern forms of transport and often too strapped for time to enjoy a nice stroll in the park, many of us are not walking as much as we should.
A lack of physical activity can lead to perfectly avoidable conditions such as heart disease and obesity, while walking a few hours a week could prevent these problems.
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For those who do walk, or for those who want to take it up, there are a few small changes they can make that will make this daily routine even more effective.Medical News Todayadvises walkers to take the following steps to ensure they get the best out of their workout.
1. Increase the speed
Walk faster, as speed increases the amount of calories you burn.
2. Wear a weighted vest
Making yourself heavier with a weighted vest will cause your body to burn more calories as your body will have to work harder, but this might not be advised for people with back or neck problems.
3. Walk uphill
Increase the gradient of your walks by choosing to walk uphill or upstairs to help your body burn calories.
4. Focus on form and posture
Looking ahead while you walk helps you to increase your speed and lengthen your stride. This will help you strengthen your muscles and avoid injury.
5. Incorporate resistance training intervals
By incorporating exercises like squats, pushups, burpees, tricep dips and lunges into your walks to burn more calories and increase strength.
6. Power walking intervals
After walking normally for 5 to 10 minutes as a warm up, try power walking at a sustainable pace for around 10 to 15 seconds and repeat. Try to increase the amount of times you do this over time.
7. Three shorter walks a day
Instead of taking one 45-minute walk a day, it might be better to divide that into three 15-minute walks a day, especially after a meal, as this may help control blood sugar level, especially in people over 60.
8. Aim for more steps a day
We should all be aiming for around 10,000 steps a day, which is equal to around 5 miles of walking. Easy ways increase your step count include taking the stairs instead of the lift, parking further away from where you’re going, walking to work or school if possible, and using your break time at work to walk more.
- Weight Loss
- Curious Health
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