"Just walking gets boring"… 4 ways to increase the effectiveness of walking

Walking consistently every day is the best exercise. It's less impactful than running or other high-intensity exercises, yet still provides significant benefits.

Research shows that 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 New York Post interviewed experts to share tips on how to maximize the benefits of walking.

 

Walking to a fast song

 

According to the Physical Activity Guidelines for Americans, adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity per week. Moderate-intensity activity includes brisk walking.

“It’s a good idea to move to a fast-paced song, around 100 beats per minute, to get your heart rate up to a high point,” says Tyler Moldoff, a physical therapist at Hospital for Special Surgery in New York City.

Change speed

 

Intermittent fasting, such as incorporating short bursts of brisk walking or jogging into your walking routine, is a great way to increase cardiovascular intensity. Adopting an uneven gait can also help you burn more calories while walking.

 

Do strength training together

 

Targeting multiple muscle groups, including squats, lunges, and push-ups, along with your walking routine, can enhance the workout. "You can also try wearing a weighted vest while walking, or alternatively, carrying a backpack filled with books," says Moldoff. "This helps increase your metabolic rate, which improves oxygen consumption, which in turn burns more calories."

 

Taking advantage of uphill roads = 

Walking along paths with elevated terrain or hills is a great way to make your daily walk more enjoyable. Walking uphill or on inclines is a great aerobic exercise that puts less strain on your joints, making it a great option for those with knee or ankle problems. Walking downhill also reduces cardiovascular stress while strengthening your lower body muscles.

 

 

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