Walking exercise is popular among many people because it doesn't require special equipment. However, there are people who do not achieve the benefits of exercise even when walking diligently. Like other forms of exercise, walking must be systematically intensified to be effective.

 

◇Step 1 – Combine walking with light strength exercises

 

If you have not been walking for long, you should spend a lot of time on warm-up exercises. Especially for middle-aged and older adults with low muscle mass, it is good to do strength training thoroughly before walking. Combining strength training also improves cardiovascular and overall body functions. Strength training does not require special equipment; exercises like squats and planks are sufficient.

Squats are exercises where you stand with your feet shoulder-width apart, then slowly sit down and stand up. When sitting, your hips should go down to knee level. For adults, 20-30 repetitions for 3-4 sets are recommended, while for seniors, 10 repetitions for 4-5 sets are appropriate. Planks involve lying face down on the ground, bending your arms, placing your forearms on the floor, and lifting your body off the ground. Adults should hold for at least 20-30 seconds, and seniors for 10-15 seconds. Perform 3 sets per day.

 

◇Stage 2 – Starting Interval Walking

 

If you have been doing walking exercise and strength training for about two weeks, it is good to try "interval walking." Interval walking involves alternating between walking quickly and walking slowly. If you walk at your usual pace for 5 minutes, then spend 3 minutes walking quickly with full body effort. Repeating interval walking causes muscles to contract and relax rapidly, ensuring good blood flow throughout the body. It also helps improve the elasticity of blood vessel walls. However, it is better to walk quickly without running. A pace that makes you slightly breathless is appropriate. It should be difficult to talk or sing while walking. To prevent injuries, it is recommended to walk on flat ground whenever possible.

 

◇Stage 3 – Increase walking time and muscle mass

 

If 6 to 8 weeks have passed since starting interval walking exercise, gradually increase your walking time. Increasing speed is also key. To improve walking speed, you need to increase muscle mass through strength training. Even without heavy exercise equipment, you can perform strength training using light tools such as resistance bands. First, spread your legs, then, with your knees slightly bent, place the resistance band around your neck and step on both ends with your feet. Then, slowly lift your upper body and return to the starting position. Perform 3 sets of 10-15 repetitions. This movement also helps strengthen lower body muscles and core muscles.

 

 

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It's a 10,000-step walk.

Should I increase my step count even more???

Interval walking is becoming very popular these days.

 

Even general exercise is part of basic exercise

They say that interval training is more effective.

 

Exercise is quite challenging.