It’s no secret that walking is good for us, but according to sports scientist Dr. Elroy Aguiar, it’s the best exercise you can do. “It’s accessible, and for most people there are low barriers to entry in terms of cost, equipment or skill requirements,” the assistant professor of exercise science at The University of Alabama specializes in step-based physical activity explains. “That’s why we say it’s the best.”
But it turns out, there are some easy ways to make those steps count even more in terms of the health benefits they deliver. These are the best ways to boost those benefits from walking, according to Dr. Aguiar.
- Pick up the pace - The World Health Organization’s physical activity guidelines recommend adults get at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity exercise, or a combo of them both, during the week. One of the simplest ways to up the intensity of walking is by increasing your speed, or cadence, to about 100 steps per minute, or 130 steps per minute to make it a vigorous-intensity activity.
- Get a one-minute burst of intensity - Recent research from Aguiar shows that increasing both exercise quantity - as in getting more steps - and quality - in the form of intensity - is linked to improved health outcomes. Getting just one-minute of higher-intensity activity per day can make a difference and boost those benefits.
- Move after meals - Taking a brisk 15-minute walk after eating a meal can help regulate blood sugar levels. Doing that consistently can help lower the risk of developing metabolic syndrome, diabetes and hypertension.
- Try rucking - That’s what they call the act of walking with weights, usually in the form of a loaded backpack, which helps to increase the intensity of the movement, so you burn more calories and get a better cardio workout. Start with light weights and let your body get used to it before gradually adding more weight over time.
Source: Independent