Tips to get the most benefit from walking

Tips to get the most benefit from walking

Regular walking helps reduce body fat, enhance cardiovascular fitness, increase energy, improve coordination and balance, reduce stress and stress, and strengthen the immune system, according to the Mayo Clinic website.

In this context, the Eat This, Not That! website published tips provided by fitness experts to achieve the highest return and benefit from walking.

Avoid elevators and escalators

One way to increase the number of steps and burn calories is to stay away from elevators and escalators, whenever possible, and go up and down stairs so that the body can work harder. In this context, fitness experts advise parking further away from the destination to increase the number of daily walking steps.

Increase the number of walking times

If the goal of walking is to increase daily activity, consider walking for a period of 30 minutes, twice a day, at a minimum, in order to improve health and slow down aging. Experts recommend easy ways to schedule these two periods. The first round can be during lunchtime, in the early afternoon, and the second time after dinner.

According to WebMD, results of a scientific study show that a light walk after eating can reduce insulin and blood sugar levels. “Muscles contract and relax when you stand and walk, so if you can do physical activity before your glucose peak, which typically occurs between 60 to 90 minutes,” says Aidan Pavey, the study’s lead researcher who specializes in physical education and sports sciences at the University of Limerick. After you eat, you get the benefit of not having a high glucose.”

carry light items

In order to work harder while walking to burn more calories, experts recommend carrying some light hand weights. This tip helps integrate your upper body during your walking runs. But you must take into account not to choose very heavy weights, that is, it can be enough to carry items weighing half a kilogram to 1 kilogram at most.

take the puppy

If you love to keep dogs, you should bring your dog with you to enjoy the fun of longer walks with more activity without getting bored.

gear shifting

Fitness experts also advise making sure to alternate walking speeds, between slow and normal stride and fast, as one of the walking habits that slows down aging. Shifting between speeds helps raise your heart rate and burn calories. Start with 20 to 45 seconds of brisk walking between your usual walking pace.