"Walking aimlessly is boring"... 4 ways to enhance the benefits of walking exercise

Walking steadily every day is the best exercise.

It has a low impact on running or other high-intensity exercises, but the exercise effectiveness is high.

 

 

According to research, walking 5,000 steps three times a week for two years can increase a person's life expectancy by three years and reduce healthcare costs by up to 13%.

 

The American daily newspaper New York Post introduced ways to maximize the health benefits of walking through interviews with experts.

 

Walking to a fast-paced song

 

According to the physical activity guidelines for Americans, adults should aim for 150 minutes of moderate-intensity physical activity per week and strength training exercises two days a week.

 

Moderate-intensity activities include brisk walking.

Physical therapist Tyler Moldof from a specialized surgery hospital in New York said, "It is good to move in sync with a fast beat of about 100 beats per minute to reach a high heart rate."

 

Change speed

 

Interval training, which involves walking or jogging at a brisk pace for a short period of time or incorporating it into walking exercises, is a good way to increase cardiovascular exercise intensity.

 

Walking with an uneven gait can also help burn more calories during walking.

 

 

☆☆ Let's do strength training together

 

Including sets of squats, lunges, and push-ups in your walking routine to target various muscle groups can enhance the effectiveness of your workout.

 

Maldov said, "Wearing a weighted vest or alternatively carrying a backpack filled with books while walking is also an option," adding, "It helps increase metabolism, which improves oxygen consumption and leads to burning more calories."

 

Utilizing uphill roads

 

Walking along paths with high terrain or hills is a great way to make daily walks more enjoyable.

 

Walking uphill or on inclined surfaces is an excellent aerobic exercise that puts less strain on the joints, which is very helpful for people with knee or ankle problems.

 

Walking downhill also reduces cardiovascular stress while strengthening lower body muscles.