“Walking just for the sake of it gets boring”… 4 ways to increase the effectiveness of walking exercise

Walking consistently every day is the best exercise. It has less impact than running or other high-intensity exercises, but still has great benefits.

According to research, walking 5,000 steps three times a week for two years can increase a person’s life expectancy by three years and reduce health care costs by up to 13%. The New York Post, an American daily newspaper, interviewed experts to introduce ways to maximize the exercise effects of walking.

Walking to a fast song = According to the Physical Activity Guidelines for Americans, adults should aim for 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity per week. Moderate-intensity activity includes brisk walking.
“The best way to get your heart rate up is to move to a fast tempo, around 100 beats per minute,” says Tyler Moldoff, a physical therapist at Hospital for Special Surgery in New York City.

Change speed= Interval training, such as incorporating short bursts of brisk walking or jogging into your walking routine, is a great way to increase cardiovascular intensity. Adopting an uneven gait can also help you burn more calories while walking.

Do strength training together = Targeting multiple muscle groups with a walk, including squats, lunges, and push-ups, can help increase the effectiveness of your workout. “You can also try wearing a weighted vest while walking, or alternatively, carrying a backpack filled with books,” says Moldoff. “This will help increase your metabolic rate, which will improve your oxygen consumption, which will burn more calories.”

Taking advantage of uphill roads = Walking along a path with high terrain or hills is a great way to make your daily walk more enjoyable. Walking uphill or on slopes is a great aerobic exercise that is less stressful on your joints, which is a great help for those with knee or ankle problems. Walking downhill also reduces stress on your cardiovascular system while strengthening your lower body muscles.