If you enjoy walking every day, you can maximize the benefits by changing a few habits. Steep paths, alternating fast and slow walking, 10-minute sessions several times a day… find the technique that suits you best.
Practicing walking regularly helps to maintain a stable weight, lower blood pressure and bad cholesterol levels, reduce glucose levels, improve mood, memory and cognitive function, decrease stress, and increase lifespan. Numerous studies have proven that it is a beneficial form of exercise for people of all ages.
Although any amount of walking is good for the body, a certain number of kilometers and sustained intensity will provide maximum benefit from this activity. The minimum recommended is 30 minutes of moderate-intensity walking five days a week. Here are a few tips to get the most out of your daily sessions.
Aim for 15,000 Steps a Day
Walk as much as possible. According to a study cited by Consumer Reports, the benefits in terms of height, cholesterol, blood pressure and blood sugar control are felt as early as 15,000 steps a day. The usual goal for people who walk is 10,000 steps daily. But this figure is not the result of scientific research. This first objective is considered a realistic minimum, but for a complete reduction of health risks, it is better to aim higher.
In video : Why is it recommended to take 10,000 steps a day?
Accelerate Your Walking Rhythm
Another way to get more out of walking is to walk faster. The conclusions of a study conducted in 2007 on this subject show that a faster step gives the same results as a higher number of steps. Try to walk at a rate of 100 steps per minute, or just walk as fast as you can.
Spread Your Effort Over the Day
Accumulating 15,000 steps per day at once is not an easy task when you have a busy schedule. The solution: aim for several walking moments. If you can walk for about 10 minutes at a brisk pace, several times a day, you will reduce the amount of time you spend sitting or standing and improve your cardiovascular health.
Split Your Walking Session
Instead of doing a full 30-minute walk at the same moderate pace, try high-intensity interval training. Alternate approximately 30 seconds to one minute of brisk walking, with one to two minutes of recovery at a slower pace.
Choose a Sloping Route
You don’t have time to walk as much as you want? Choose a path with a difference in altitude. When you increase the intensity of your walk by going up a steep hill, you get the same result in half the time.