Easy walking exercise? If you don't walk like this, it won't be effective.

Walking is a popular exercise among many because it doesn't require any special equipment. However, some people don't see any benefits from walking even after strenuous exercise. Like other exercises, walking requires systematically increasing intensity to be effective.

 

◇Step 1 – Combine walking with light strength training

 

If you're new to walking, you should dedicate significant time to warming up. Middle-aged and older adults, especially those with limited muscle mass, should do sufficient strength training before walking. Incorporating strength training also improves cardiopulmonary function and overall overall health. Strength training doesn't require any special equipment. Squats, planks, and other exercises are sufficient.

Squats are an exercise where you stand with your feet shoulder-width apart, slowly squat down, and then stand up again. Your buttocks should reach knee height when you sit down. Adults should perform three to four sets of 20 to 30 repetitions, while older adults should do four to five sets of 10 repetitions. Planks are a movement where you lie face down on the floor, bend your arms, place them on the floor, and lower your body off the ground. Adults should hold this for at least 20 to 30 seconds, while older adults should hold it for 10 to 15 seconds. Aim for three sets per day.

 

Step 2: Start Interval Walking

 

If you've been combining walking and strength training for about two weeks, consider trying "interval walking." Interval walking involves alternating between brisk and slow walking. For example, if you walk at your normal pace for five minutes, you'll walk briskly for three minutes, energizing your entire body. Repeated interval walking allows your muscles to contract and relax more quickly, improving blood flow throughout the body. It also helps increase the elasticity of blood vessel walls. However, it's best to walk briskly, but not running. A pace that leaves you slightly out of breath is ideal. It should be difficult to talk or sing while walking. To prevent injury, it's recommended to walk on flat ground whenever possible.

 

Step 3: Increase walking time and increase muscle mass

 

  After about six to eight weeks of interval walking, gradually increase your walking time. Increasing your speed is also key. To increase your walking speed, you need to build muscle mass through a lot of strength training. Even without heavy equipment, you can use light tools like resistance bands to perform strength training. First, stand with your legs apart, knees slightly bent, and place a resistance band around your neck. Step on each end of the band with your feet. Slowly raise your upper body and return to the starting position. Perform three sets of 10 to 15 repetitions. This exercise strengthens both your lower body and core.

 

 

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It's ten thousand steps.

Should I increase my step count???

Interval walking is becoming more popular these days.

 

General exercise is also a basic exercise

They say it's more effective if you do it at intervals...

 

Exercise is not easy