A daily walk is a very healthy physical activity, but it can be even better if you combine some simple exercises that make it even more beneficial.
Walking is great exercise, especially when done at a good pace. However, incorporating additional exercise into your daily walk can be even better for cardiovascular and musculoskeletal health.
Walk quickly
Walking is the most popular form of exercise and no doctor recommends it. According to researchers at Harvard University, brisk walking helps lower cholesterol and blood pressure and strengthens muscles. A daily walk also has a positive effect on mood and maintaining a healthy weight.
According to Dr. Thomas Frieden, former director of the US Centers for Disease Control and Prevention.
In the US, walking has the following benefits:
- Counteracts the activity of genes that contribute to weight gain.
- Helps control cravings, especially for sweets.
- Reduces the risk of developing breast cancer.
- Reduce joint pain.
- Stimulates immunity.
How to make the most of your daily walk
There are several things you can do to make walking or hiking a more rewarding exercise. We recommend you:
- Include inclines or hills in your route.
- Gradually increase your walking speed until you are walking quickly.
- Increase your walking time until you reach 45 minutes.
Also work on balance
The ability to maintain balance is a sign of good condition of the musculoskeletal and nervous systems. The amount of time we can balance on one leg shows our true biological age.
To improve balance while walking, you can move forward a few meters as if on a rope, placing one foot in front of the other (heel in front of the toes). We can also use highlighted lines that connect cells or other elements. You can do this two to three times while walking.
You can also do side steps: move your right leg to the right, then close your legs and continue moving in the same direction. Then do the same on the other side. This fun exercise will help you activate muscles that otherwise wouldn't be used as much, such as the adductors.
Another balance exercise is to walk forward as usual, but look to the side. Look first to the right, then to the left. Be careful, you don't have to lose what's in front of you to avoid an accident.
Strengthen muscles
Increasing muscle strength has huge benefits at the metabolic level. Additionally, it helps you burn more calories even while resting. Inflammation in the body is also reduced.
A very easy way to do this during the hike is to take a backpack and a 1.5 liter water bottle.
Charge it as long as it doesn't cause discomfort. Sporting goods stores sell weight bracelets that you can wear on your ankle and wrist to add weight to your daily walk.
Other muscle exercises:
- Walk up and down the curb or step a few times.
- As you walk, bring your knees to your chest.
- Sit on a bench or chair and stand back up.
- Walk on your tiptoes.
You can also incorporate weight-bearing exercises (calisthenics) such as squats, lunges, and planks.
Strengthen your heart
Fast walking puts pressure on the heart and lungs: it increases the frequency of cardiopulmonary contractions. However, you can increase your aerobic activity by keeping your arms forward or to the side rather than simply swinging them to the sides.
You can start moving your arms ten minutes after you start walking and continue these exercises for another ten minutes. You can then continue walking for another ten minutes until you have reached half an hour of walking time.
Another highly recommended thing you can do is increase your speed for 15 to 30 seconds to get your heart rate up. Then return to your normal pace. You can do these accelerations three or four times while walking. This exercise allows you to reap the benefits of exercise at intervals of intensity during your walk.
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