Marcella La Cioppa Walking at least 30 minutes a day is good for the body but also for the mind, but there are 4 different methods to enhance the benefits of your walking and burn more calories.
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The health benefits of a daily walk are well-known; from aiding digestion to improving mood, walking is undoubtedly a step in the right direction.
As a low-impact alternative to running or other high-intensity workouts, walking is effective, accessible, and can help you live a longer, healthier life. Recent research indicates that taking 5,000 steps three times a week for two years could add three years to a person’s life expectancy and reduce healthcare costs by up to 13%.
Matthew Nolan, head instructor at Barry’s in New York, told HuffPost that walking benefits cardiovascular health by improving circulation, lowering blood pressure, and preventing heart disease and stroke.
But let’s explore the four ways to burn more calories while walking.
Walk to the beat of a fast-paced song
According to physical activity guidelines, adults should aim for 150 minutes of moderate-intensity exercise and two days of muscle-strengthening activities per week. The good news? Those minutes of moderate intensity can include brisk walking.
Move to the beat of a fast-paced song, around 100 beats per minute, to ensure your heart rate reaches that elevated point.
Interval training
Interval training, such as incorporating short bursts of brisk walking or jogging into your walking workout, is an excellent way to increase cardiovascular intensity.
Experts recommend starting small with a 30-second running interval or a minute of brisk walking, gradually increasing the duration as your body adapts.
Incorporate strength training
If you enjoy walking, you can use light weights and incorporate bodyweight exercises to add a strength-training element to your walks. Include sets of squats, lunges, and push-ups during your walk to engage different muscle groups.
Plan your walk, write out the sets in advance, and designate specific points along your route for bodyweight training. You can also walk with a weighted vest or, as a budget-friendly alternative, a backpack filled with books to add an extra challenge to your workout.
Walk on elevated terrain
Walking on elevated terrain or along a path with hills is a great way to enhance your daily walk.
The variations challenge the body in different ways. Walking uphill or on an incline is an excellent form of cardio that puts less strain on the joints, benefiting those with knee or ankle issues.
Conversely, walking downhill puts less stress on the cardiovascular system while improving lower body muscle strength.
The benefits of walking are best achieved with regular and consistent practice. Aim for at least 30 minutes of walking on most days of the week.
