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There are different benefits that you will be able to enjoy when you walk. One of which is to make your heart stronger. Aside from that, it is also one of the best ways that will aid you in losing weight. Even if you do not really have a lot of time to work out and you cannot visit the gym due to your busy schedule, you can consider walking instead of driving and you will certainly get good results from it.
Many people are very busy with their work schedules and even walking became a luxury. But if you are someone who values his or her health more than anything, you should know that there are a lot of advantages that you will get when you spend an hour or few minutes walking daily. You can always make this activity a legitimate workout. Here are some ways on how you can do that:
Vary the Pace
If you want your workout to be effective, you should not stay in a single paced walk. You should consider a shift to be able to lose more calories. This is not only effective, but it is also time-efficient. Varying the pace means considering an interval workout where you start with the first 10 minutes with a relaxed pace and start increasing the intensity for the next 30 seconds. After that, reduce your speed for another 60 seconds. The key to the success of pace interval in walking and even in other types of workout is to maintain and master it. Once you are already familiar with the changes, it would now be easier for you to perform it.
Plan to Succeed
Having a plan before you even start with your walk is very important. This will provide you with a certain goal and you will certainly have that mindset to succeed. There are different ways on how you can plan out your success in working out, exercises and even losing weight. First, determine your goals. Are you doing this to lose weight? Are you doing this to be able to maintain a healthy lifestyle? Is this something that you are planning on doing regularly? Being able to provide answers to these questions will give you a good start in planning your walk. The most important thing that you need to know is your long term goal and the ultimate objective for what you are doing.
To be able to help you know the extent of the walk and effort you should be exerting, here are some questions that you can use as a guide:
How much walking is enough?
In 1965, Japan has provided that the 10,000 step goal is suggested for good health. However, not all people can actually achieve this. If you want to be more accurate, you can consider the suggestion of the U.S. Centers for Disease Control and Prevention to engage in 150-minute walk weekly. With this, you can start with 7,000 steps per day. But if you are a beginner, you can start with 1,000 steps per day and just add more until you are able to achieve the 10,000 step goal.
Does it have to hurt to do me good?
For people who are experiencing lower back pain because of their daily work in front of the desk or the computer, this is a valid question. But the answer is quick and simple, you do not have to go to that point where you have to feel the paint before you stop. As a beginner, you should start with how much you can take but you do not have to wait until you already feel the pain. This is not something that will measure your success.
So which form of walking is the best?
There are different forms of walking and the one that works best for you depends on what you are trying to achieve. If you are trying to lose weight, you can consider walking on flat terrain, but just increase the time you will be spending. If you want to strengthen your legs, you can consider uphill brisk walking. This will not only provide you with more challenge, but it can certainly make your lower body stronger.
Cool Down to Warm Up
Cooling down and warming up are great for exercise because it prepares the body. Whenever you warm up, you are increasing the blood flow in your muscles and your body temperature is also rising. Warm up is recommended for you to be able to avoid accidents and injury while walking and even when you exercise. But did you know that you can also cool down while you warm up. Biking in a cold weather helps you warm up though it also helps cool down your system. It is always perfect for you to start with this activity before you do something.
Use an App
Way back before smartphones and smart watches were introduced, the pedometer is what people use to count their steps. But with today’s evolution of technology and the introduction of smartphone apps, truckers and others, it is now very easy to monitor not just the steps you have taken but also your heart rate. For people who are trying to lose weight, there are also apps that can help determine how many calories they have already burned.
Why is it very important for you to use apps whenever you are walking or hiking? This is not only about the numbers, but also for you to be able to motivate yourself with how much progress you have already made. According to studies, people who are constantly tracking their progress are more likely to become successful in their fitness goals.
Did you know that if you walk in the sand, it would be easier for you to burn more calories? The effect is better as compared to walking on cement because there is more pressure when you walk on the sand and even on snow. If you want to work on your leg power, you can consider uphill walks. Considering these examples, it would be very easy to conclude that the effect of walking and exercising on different terrain also varies. This is the reason why people who want to achieve holistic and overall fitness should consider a change in terrain according to their needs.
Instead of just walking around the park, you can consider hiking for few hours in some challenging terrain. This can elevate your walk to something more productive and challenging. This will increase your agility and aerobic power.
If adding your walk to your schedule is becoming a problem, you should consider a few more tips to be able to make this as a part of your daily routine. First, if you are supposed to go somewhere near and you do not really have to drive, just walk. Second, instead of using the elevator, why not take the stairs? And finally, you can also consider walking on your breaks. If you still have 15 minutes before resuming with your work, why don’t you spend it walking around the park near you? These simple tips will not only help you shed a few calories, but it can also help you relax.