Walking is one of the simplest activities and the greatest gift you can give yourself. Think about it: you don’t need gym equipment to do it, it’s something you can easily fit into your schedule, you can walk alone or with friends and you can go at your own pace. . The best part? Taking a few healthy steps gives you the opportunity to discover new neighborhoods inside and outside your community. Plus, doing regular cardio is a great way to maintain a consistent routine, and the benefits that daily walking brings to your body are simply endless.
Eat this, not that! reached out to Dr. Mike Bohl, director of medical content and education at Ro and certified personal trainer, to discuss why taking steps every day is so healthy. He explains: “Walking is good aerobic exercise (which is good for cardiovascular health), it can help maintain muscle mass and bone mineral density in the legs and core (which reduces the risk of injury) , it burns calories (which helps maintain a healthy body weight), it can help with balance (which becomes increasingly important to work with as you age), and it’s a good time to focus also on things like your posture.”
Related: The 5 Best Walking Habits That Slow Aging, Fitness Expert Reveals
The Physical Activity Guidelines for Americans recommend that adults do 150 minutes of aerobic exercise each week at a moderately intense level, and a brisk daily walk is fine. By brisk walking for an hour, you can typically burn between 240 and 723 calories, depending Long live. So if you walk 2.5 hours every week, the calorie expenditure will add up!
Related: What Happens To Your Body When You Workout 7 Days A Week
The one negative thing you need to be aware of when walking daily is keeping your personal fitness and health limits in mind. For example, Dr. Bohl points out, “If you tend to drag your feet, walk somewhere that has a smooth surface (like a paved road). If you have balance problems, use an assistive device or walk with a friend who is If you have a chronic condition that causes pain, such as arthritis, make sure you don’t exceed your limits.
Outside of these types of limitations, doing healthy cardio in your neighborhood, on a walking trail, or wherever you prefer is so easy and fun to do. It’s also very convenient to squeeze through extra stages while running errands. Park at the back of the parking lot or opt for the steps. However, when planning your walk and steps, Dr. Bohl points out: “One last thing to keep in mind is to use comfortable walking shoes to ensure that you are not walking long distances with abnormal posture or that you don’t have blisters on your feet.”
There are additional steps (pun intended) you can take to raise the bar on your walks. First, you can sneak at certain intervals in your stride, which would involve picking up your pace to go faster and then dropping it back to the speed you normally achieve. According to Dr. Bohl, “Variing your pace can make walking more interesting and can also help you burn more calories.”
You can also make your walking more efficient by choosing an area with hills so you don’t limit your exercise to a flat course. Dr. Bohl suggests, “Spend part of the step going up and part going down.”
Be sure to include stairs whenever possible, as this is a great workout for your glutes, calves, quads, and hamstrings. And finally, a sneaky way to burn extra calories with every step is to swing both arms back and forth in an exaggerated fashion. Hey, you walk anyway, so might as well squeeze your fitness for the time you put in!
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa
#Daily #Walking #Body #Expert #Reveals #Eat