Tips to Get the Most from Walking
By Sara Butler
Walking is something so familiar to almost everyone that it's not seen as a good workout -- but it is! Walking just 30 minutes per day can help you to live longer, be healthier, and maintain a healthy weight as you get older. Plus, it's kind to your joints since it's a low-impact exercise, making it perfect for people who are new to exercise as well as advanced athletes who need rest days between more intense training sessions. Here are a few tips to help you get the most out of your walking routine.
Create a Step Goal
An exercise routine won't take you anywhere unless you have something to work toward, so create a step goal for yourself. This will help to keep you motivated, plus it's a safe and effective way to help boost your motivation for exercise. Start by aiming for about 10,000 steps per day. This number has been found in research studies to help improve glucose tolerance, which is important to reduce your risk of developing diabetes and lower your blood pressure.
Have a Plan
Making a plan and sticking to it when you walk help to keep you from getting bored and keeps you accountable. Personalize a walking plan that helps you to reach your overall fitness and health goals. It may be worth it to explore any walking groups in your area and join them!
Push Your Pace
No one is going to be mad about a leisurely stroll since it helps to get your body moving, but if you can push your pace as you walk to brisk, you'll get a lot more benefits from the exercise. A brisk pace is considered to be about 100 steps per minute. To calculate how many steps you take, count how many steps you take in 15 seconds, then multiply that number by four and you have your step count each minute.
Challenge Yourself with Terrain
If you're getting bored or your route becomes too easy, challenge yourself with a change of terrain. Take some stairs or try a new route with hills. You can even try new surfaces such as dirt or sand to make your walk more challenging. These small changes can help to make your muscles work harder, burn more calories, and increase your heart rate.
Walking is great exercise, so maximize the benefits!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Houston, Tex.