It is hard to overstate the benefits of frequent walks. While this form of exercise may not feel as impactful as a high-intensity workout or distance run, walking actually does wonders for the body.
Physically, it will improve cardiovascular health by strengthening the heart, thereby helping circulation, lowering blood pressure, and aiding in the prevention of heart disease and stroke, according to Matthew Nolan, a chief instructor at Barry's in New York City. Mental health also greatly benefits from walking, as the release of endorphins while walking helps boost mood and overall mental state, he added.
What is more, daily walking can help build bone and muscle strength and improve joint health. In fact, people with chronic lower back pain and knee pain can benefit from a regular walking regimen, said Tyler Moldoff, a physical therapist at the Hospital for Special Surgery in New York. He noted that recent research shows something as simple as walking can be an exceptional exercise when done properly.
How to Make Walking More Effective
To Moldoff, done properly means getting 150 to 300 minutes of moderate-intensity exercise each week, which equates to at least 30 minutes of walking five days a week, aiming for 5,000 to 10,000 steps or more daily. Once you meet these requirements, there are additional ways to challenge yourself while building strength and endurance.
1. Keep Up a Brisk Walking Speed
U.S. government guidelines note that adults need at least 150 minutes of moderate-intensity exercise weekly, which can include brisk walking. Moldoff said intensity is typically measured in relation to heart rate. A good way to ensure you are pushing yourself is to listen to a fast-paced song, starting at 100 beats per minute, and sync your cadence to the beat. If that tempo feels too slow, look for songs at 110 or 120 beats per minute. Music also makes walking more enjoyable.
2. Try Interval Jogging or Speed Walking
If maintaining a fast pace for over 30 minutes is challenging, incorporate faster intervals. Nolan suggested short bursts of fast walking or jogging to increase intensity. For example, start with a 30-second jog or minute-long speed walk and increase duration as your body adapts.
3. Add Strength Training to Your Walk
Carry light weights or perform body weight exercises like squats, lunges, or pushups during designated points of your walk. Plan your route and include stops at your driveway or a local park. You might do five pushups, 15 crunches, and a one-minute plank repeated three times. Alternatively, try walking with a weighted vest or a backpack filled with books. This increases metabolic rate, improves oxygen consumption, and burns more calories while strengthening leg muscles.
4. Walk Along a Hilly Path
Walking on hills boosts your daily walk. Walking downhill improves lower extremity muscle strength and reduces cardiovascular stress, making it more comfortable while effectively improving muscle strength. Walking uphill challenges the cardiovascular system and may benefit people with knee joint issues.
Consistency and Listening to Your Body
No matter what you do, consistency is key. Nolan emphasized that the benefits of walking are best realized with regular, consistent practice, aiming for at least 30 minutes most days of the week. However, it is important to take days off when needed and listen to your body for any signs of pain or discomfort. It may take time to build strength and endurance, but as you commit to a regular walking regimen, the benefits will emerge.
Walking is a simple, accessible form of exercise that can truly open the door to a healthier lifestyle. By incorporating these tips, you can maximize the benefits and enjoy daily walks even more.
