Walking is one of the easiest and yet sneakiest workouts around. It seems so basic and simple, yet with a few variations you can make walking more intense. With so many Americans working from home, walking provides a great way to get your exercise without fancy equipment or clothing.
While walking is pretty much second nature, experts say that certain rules can help step up the weight loss and cardiovascular benefits of this popular form of exercise.
According to Well + Good, there are subtle tweaks you can do to make walking more effective.
- Stand tall. Harvard Health advises you to leave that hunched-over posture behind and extend your spine tall and straight as if someone was pulling a string attached to the crown of your head.
- Keep your eyes level. Looking down at the ground stresses your neck and back. Gaze at a spot 20 feet ahead to avoid stumbling over obstacles.
- Bring your shoulders back and down. Don't shrug them into the ears or round them forward, say the experts at Harvard Health. This helps reduce tension in the upper back and neck. And swing your arms to burn more calories and release upper body tension.
- Pick up the pace. According to Medical News Today, walking briskly burns excess calories to help you lose weight.
- Walk uphill. If you really want to burn fat and calories as well as increase cardiovascular fitness, walk uphill regularly. If you are using a treadmill, increase the incline gradually. Walking up and down stairs is an excellent way to get fit, so skip the elevator.
- Try taking shorter walks throughout the day. Experts say that shorter, more frequent walks have fat-burning benefits and may be easier to incorporate into your daily routine. According to Medial News Today, one study showed that for inactive people over the age of 60, walking for 15 minutes, three times daily controlled blood sugar levels better than waking once a day for 45 minutes.
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