Walking is the most basic, but important, way to stay fit. But most of us don’t give much thought to how we walk or whether we should improve the way we walk. However, walking correctly helps prevent back, hip, neck, and leg pain and risk of injury, while also promoting good posture, strong bones, and increased balance and stability. In addition, it promotes weight loss and can even help you delay aging. Just follow these ways of walking to get these benefits.
Can walking keep you young?
Although walking is one of the most underappreciated exercises, it targets every part of your body from head to toe. You should be aware that walking can tighten your skin, aid in weight loss, improve blood circulation, increase energy levels, and reduce your risk of developing a number of chronic conditions, all of which can help you stay young.
Health Shots contacted Sonia Bakshi, nutritionist and fitness expert at DtF (Dance to Fitness), to find out the ways to improve walking which can help slow down aging and keep the body and mind young.
Here are the top 5 ways of walking to slow down aging, suggested by Bakshi:
1. Alternate your speed
To get the most out of your walk, keep switching between a moderate and vigorous pace. Your body will be put to the test, your heart rate will increase and you will burn more calories when you walk this way. Start by adding 20 seconds of high pace between your normal walking pace and gradually increase the duration. Keep listening to your body and slow down when your body tells you to.
2. Carry light hand weights and/or use ankle weights
A workout that isn’t challenging enough isn’t even worth doing. Walking is already an easy task for most people. So, you need to step up your game and throw in some tricky features if you want to reap the most rewards. Switching to a brisk walk, which involves walking while carrying small weights or wearing ankle weights, is an excellent approach to doing this.
This will push your body to work a little harder and you will end up building more muscle and therefore slowing down aging. Be sure not to overdo the weights as it can lead to neck, shoulder, or back injury.
Also, read: Do you want to burn more calories? 5 tricks to turn your walk into a workout
3. Always use the stairs
The benefits of walking can also be derived to some extent by monitoring our walks throughout the day, such as at work or while shopping at the mall. A helpful tip is to take the stairs whenever possible instead of using escalators or elevators. Also, park your car far away when you go to do your daily shopping.
4. Take more than one walk
Try to incorporate at least two walks per day. Your absolute minimum to delay aging should be 30 minutes. Add two 10-minute brisk walks, one before lunch and one in the morning. A light walk after eating it can lower the body’s insulin and blood sugar levels.
5. Take your dog for a walk
This is the one for you if you have a dog. Just take your dog for nice walks in the park every day without having to make any special plans. They will enjoy the free space and physical activity. You can also take a break to play fetch or stretch. There is a good chance that your dog will make you run here and there, increasing your heart rate and improving your mood. If you don’t have a pet at home, see if your friend or neighbor has one and you can go out for a happy evening walk.
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