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Mistakes You Make on Your Walk

By Sara Butler

Did you know that walking for 30 minutes per day boosts your health? It's true! Walking helps to reduce stress, increase bone density, and improve mood, among other things. But walking as a workout is more than just lacing up your sneakers and taking the dog outside. If you want to turn your walk into a serious workout, then there are some details you should pay attention to along the way. Here are some mistakes you need to avoid in order to get the most from your walks.

Mistake No. 1: Staying at the Same Pace

It's crucial to change up the speed at which you walk if you want to maximize the benefits from your workout. If you vary the pace at which you walk, then you're looking at burning up to 20 percent more calories than when you maintain a constant speed.

So, think of adding intervals to your walk to help. Begin at a slow pace, then walk two minutes at a faster pace, followed by two minutes at a slower pace. Alternating your speed can help you get more out of your walk and build up stamina along the way.

Mistake No. 2: Only Focusing on Cardio

While it's true that walking is a great cardiovascular exercise, that's not all it is. If you do it right, then it can also be a great strengthening exercise as well.

Try incorporating intervals with strength training into your walk. Walking for a couple of minutes and then doing about 30 seconds of squats, lunges, or jumping jacks can help to increase strength and burn more calories too.

Mistake No. 3: Going Flat

It is nice to find a flat route to walk, but it's not nearly challenging enough. Add some hills to your workout to help target other muscle groups during your walk. It'll help to amp up your calorie burn, too, helping you to burn up to 30 percent more calories than taking a flat route. If you're on a treadmill, then just add a little to include periodically.

Walking is a wonderful way to workout. It's low-impact and requires no special equipment other than appropriate clothes and supportive shoes. Look for ways to constantly make your walk just a bit more challenging and you'll notice the payoffs for your health and fitness.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Orlando, Fla.

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