I’m a PT – how you can blast fat, lose weight and live longer just by walking

Most of us do it every day. And it is one of the best ways to stay fit and healthy without much effort or cost.

Putting one foot in front of the other and taking your 10k steps really does wonders for your wellnessbut now the power walking is in the spotlight.

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New research claims that brisk walking is the key to living longer – focusing on the rhythm and power of your steps, not just the number you rack up.

The study, published in two medical journals, found that brisk walking reduces numerous important Health concerns, of dementia, heart disease Y cancer to premature death.

Meanwhile, researchers from the University of leicester have found that powerful walkers have a life expectancy up to 20 years longer than slow walkers.

the National Health Service he also credits the power walk for helping to cut depressionburn calories and reduce obesity (Depending on your speed, you can burn up to 400 calories in 30 minutes!), and a daily 10-minute walk can make all the difference.

Here, the experts reveal why it might be time to trade in your gym session for a cheap and joyful walk in the fresh air…

What is power walking?

Unlike normal walking, power walking is about walking with purpose.

Fitness expert Simon Robinson says: “It’s a great workout and arguably better for you than running, thanks to the reduced impact on the ground. Turn your walk into a workout.

“The goal is to get out of breath by picking up the pace and increasing the effort with the movement of the arms.

“As you increase your pace, the intensity of the workout increases, making it a cardio session that burns calories, but low impact, due to the rotation of the heel and toe with each step.

“Many people find that they don’t actually have to pick up their pace as much as they think to feel a little more uncomfortable, especially when they keep up that new, faster pace for a long period of time.”

IT’S ALL IN THE TECHNIQUE

walking strong Expert and personal trainer Sarah Bockhart says, “The idea is to walk faster than your usual speed, not jogging, but there are techniques to keep in mind to walk more efficiently…”

1) heat

You should warm up before a power walk. Start with a slow walk for three to five minutes before picking up the pace to increase blood flow and invite your muscles to start working.

It is also very beneficial to do some stretching and warm-up movements before going out.

Not only does this help prepare your body to walk more effectively, but stretching also helps prevent injury.

Static lunges: Stand up and then put your left foot behind you. Bend your left knee as low as you can, then push back to the starting position. Do 10 on this leg. Switch to the other and repeat.

Standing Hip Circles: Stand up with your hands on your hips. From here, circle your hips as big as you can. Do 10 in one direction and 10 in the other.

Calf raise: Stand up straight, holding on to something for balance if necessary. From here, lift your heels off the ground and roll onto the balls of your feet. Hold for a second at the top, then lower. Repeat 20-30 times.

2) Maintain good posture

Now for the power to walk. Stand tall, pull in your belly and keep your

raise your head instead of looking at the ground. This ensures that you are in the best position to walk effectively.

3) Use your arms

The correct arm movement can help you burn 5-10% more calories than just letting them dangle at your side.

Bend your elbows at 90 degrees and keep them close to your body.

From here, pump your arms forward, not diagonally, and make relaxed fists to really maximize the movement.

4) Glide to a beat

You want to get into an effective rhythm with your legs and arms.

Step forward and move your opposite arm forward at the same time, then switch.

Having these limbs work together creates the ultimate technique while working multiple muscle groups at the same time.

5) Running out of breath

The goal is to get out of breath when walking. Having a full conversation should be difficult.

6) Eyes on your steps

It can be tempting to try to take giant steps while trying to pick up your pace.

Don’t do this, as this can put pressure on your lower back. Your back foot should be on the ground for as long as possible before you push off, giving you a more powerful step forward, but one foot should be in contact with the ground at all times.

7) Heel out

When placing your feet in front of you, you should do so in a heel-to-toe motion.

Aim for your heel to strike first, then your foot to roll to your toe.

8) Keep up your pace

Once you find a rhythm that challenges you, stick with it. Whether you’re walking for 10 minutes or half an hour, keeping a good pace is what will get your heart rate up and challenge your muscles.

9) Don’t think about it too much

You can suddenly feel like you have completely forgotten how to walk if you think about it too much. Start by picking up the pace, then bring your arms in and increase from there.

10) Stretch afterwards

Find five minutes to do some stretching to keep your muscles flexible and prevent injury.

This can be after your walk or later that night. Stretching your calves, glutes (gluteal muscles), quads, and hips will help prevent soreness and keep you walking strong.

All the team

Improve your walking ability with some of the best accessories…

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walking sticks

Poles improve your posture, helping you use all major muscle groups.

NW P100 Nordic walking poles, £17.99, Decathlon

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trainers

Supportive footwear reduces the risk of shin splints and other injuries.

New Balance 410 V7 Trail Running Shoes, £34.99, Mandmdirect.com

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hi-vis

Walking in the dark? Stay safe by wearing bright clothing with reflective strips or a high visibility vest.

Adult Hi-Vis Safety Vest £500, £5.99, Decathlon

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Water bottle

Hydrate with a handy bottle.

Skynet 500ml handheld water bottle, £4.95, Amazon.co.uk