What are some other practical tips to enhance the benefits of walking?

The Benefits Of Walking And How To Enhance Them

Walking is a simple, low-impact exercise that can yield a host of health benefits, including enhanced cardiovascular health, improved mental well-being, and reduced risk of chronic diseases. Here are some practical tips to maximize the benefits of walking.

Incorporate Intervals

The American Heart Association recommends incorporating intervals into your walking routine. You can start with a steady pace, then increase your speed for a certain period, and slow down for recovery. This can help increase your heart rate and burn more calories (American Heart Association, 2018).

Mind Your Posture

Maintain good posture during walking can help prevent muscle discomfort and injury. Keep your head upright, engage your core, and move your arms naturally (American Heart Association, 2018).

Add Resistance

Another way to enhance the benefits of walking is to add resistance. You could walk uphill or use resistance bands. Adding resistance can help strengthen your muscles and increase your endurance (American Heart Association, 2018).

Choose the Right Walking Shoes

Using supportive and comfortable shoes can protect your feet and joints from unnecessary strain during walking. Choose shoes with proper arch support, a firm heel, and thick flexible soles to cushion your feet (American Podiatric Medical Association, 2020).

References

American Heart Association. (2018). Walking: Trim your waistline, improve your health. https://www.heart.org/en/healthy-living/fitness/walking

American Podiatric Medical Association. (2020). Footwear. https://www.apma.org/footwear