Walking steadily every day is the best form of exercise. It has less impact than running or other high-intensity workouts, yet provides significant health benefits.

According to research, walking 5,000 steps three times a week for two years can increase a person's expected lifespan by three years and reduce healthcare costs by up to 13%. The American daily newspaper New York Post introduced ways to maximize the exercise benefits of walking through interviews with experts.

 

Walking to a fast-paced song

 

According to physical activity guidelines for Americans, adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening exercises per 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 point of high heart rate."

Change speed

 

Intermittent training, such as 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. Adopting an uneven gait can also help burn more calories while walking.

 

Doing strength training together

 

Including sets of squats, lunges, and push-ups during walking to target various muscle groups can enhance exercise effectiveness. Moldov said, "Wearing a weighted vest while walking, or alternatively carrying a backpack filled with books, is also an option," adding, "It helps boost your metabolic rate, 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 form of 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 the lower body muscles.

 

 

Journalist Park Joo-hyun (sabina@kormedi.com)