Getting the most out of your daily walk can hugely benefit your health.
While the exact figure on how many steps we should be getting per day is still somewhat unclear, the health benefits of a daily walk is clear. Improved cardiovascular fitness, strengthened bones, reduced excess body fat and boosted muscle power, a daily walk can also reduce our risk of chronic diseases like heart disease and stroke while also improving mental health, mood and sleep quality.
We don’t need to overcomplicate it either. A brisk walk, no matter how long or short it is will do the trick. However, there are ways to get the most from it. Supercharging your daily walk with things like changing up your pace, route or adding some light weights can make a huge difference to your overall health.
Change your pace
If you’re feeling energetic or need to squeeze in a quick stroll before your next work meeting, pick up your pace. Walking slightly faster (roughly four-five kilometers per hour or a pace where you can talk but not sing) can boost the health benefits of an average walk. A brisk walk is considered a moderate-intensity exercise, and this study even found those who walk at a slightly higher pace significantly lowered their risk of death from cardiovascular disease and cancer.
Choose your route carefully
Instead of walking the same route each day, why not walk on a path with hills a couple times per week. Walking both up and downhill have proven health benefits. While walking uphill with get the heart pumping, going back down it can improve lower limb strength.
Add some weights
It’s possible to do both strength training and cardio at the same time. By adding a little extra weight while walking you can increase calorie burn, strengthen muscles and improve bone density. This can be done by wearing a weighted vest or backpack or ankle and wrist weights. If doing this however, it is important to start light to avoid injury with a weight that is around 5% of your bodyweight. From there, closely monitor how your body feels, if you are unsure about adding weights, chat with your healthcare provider.
Begin and end with stretches
Just as you would prepare for a bigger workout, your body should undergo some light stretching before starting and ending a walk. Recommended stretches include forward leg swings, calf raises, ankle circles and hip stretches. By doing these movements before taking off and finishing up you will improve flexibility, reduce injury risk, and enhance your walk’s efficiency.
