Vary the kind of walking in your routine to remain motivated and lively.
Putting one foot in front of the opposite is a simple approach to trigger a cascade of health advantages. Regular brisk walking helps lower LDL (bad) cholesterol. control blood sugar; and reduces the chance of hypertension, heart disease, stroke and diabetes. Brisk walking also strengthens muscles, burns calories and boosts mood.
Only one problem: Some people find walking boring. Boredom can reduce your motivation and interest in exercise. Before that happens, mix up your routine with quite a lot of walks that maximize physical, mental, and emotional health advantages.
Exercise-focused walking
While all brisk walking is nice aerobic activity, you'll maximize the physical advantages if you happen to incorporate other exercises into your routine. Here are some options:
Strength training walks. At least twice every week, take a resistance band in your walk. “Work your chest, arm, or shoulder muscles by pulling the band in front of you or overhead, or loop it around your back and press it forward,” advises Stantin.
Sports walking
Some activities make running feel like a sport. Consider the next:
Nordic walking. Using Nordic poles (which have a special glove-like attachment) adds an upper-body workout to traditional walking, which doubles the muscle engagement and burns calories. You can walk on level surfaces or on different terrain, and you possibly can (with a health care provider) if you might have trouble with balance, since the poles help keep you stable.
Hiking. “Hiking with or without poles will get you out of the house so you can enjoy nature. If you use hiking poles, they will help relieve stress on the joints.” Stantin notes.
Walking meditation
The repetitive nature of walking makes it a natural activity for meditation or self-reflection. Try one among these:
A breath-focused walk. The combination of respiratory and stepping creates a rhythm that helps calm the mind. “Breathing and counting are key,” says Stanton. “Couple your steps with your inhales and exhales. Take four steps while inhaling, take four steps while exhaling. You can lengthen these counts when you rest.”
An imaginary walk. Use the walk as a possibility to turn out to be smarter. “Be really present in your walk. Pay attention to what's going on around you, and feel the wind and the sun on your body. Pay attention to what you're hearing—birds chirping, leaves rustling, ” suggests Stantin.
Walk-enhancing appsElevate your walk by pairing it with a free app to make your time more inspiring, educational, or interesting. Consider downloading one among these:
Note: Use just one earbud to take heed to podcasts while walking. Keep your other ear open for sounds in your environment that may warn you to danger, corresponding to approaching cars. |
Social walking
Think of walking as a time for social interaction. Some possibilities:
A Gossip Walk. Instead of sitting and talking along with your family members, take a morning, afternoon or evening walk and chat. The more you walk and talk, the more exercise you'll fit into your day.
A heart to heart walk. If you might want to have a tricky conversation with someone, walking could make it easier. “Walking relaxes your body, and you don't have to make eye contact with the other person when you're walking,” says Stanton.
Note: Texting is a type of communication, but avoid texting while walking. Distractions could cause you to fall or prevent you from seeing oncoming traffic.
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