Don’t underestimate the power of taking a brisk walk. Get into this kind of daily cardio Y reaching your step goal can help reduce body fat, improve your cardiovascular fitness, give you a boost of energy, improve your coordination and balance, reduce tension and stress, Y strengthening your immune system, according to Mayo Clinic. It goes without saying that if you want stay fit and healthy as you get older, you better put on those shoes and hit the trails to enjoy these benefits! We’ve rounded up the five best walking habits that slow down aging, which will make you even more convinced to take a walk.
Read on to learn how you can improve your health by adding daily walks to your routine. Your mind and body will thank you.
One way to increase your step count and calorie burn is to ditch elevators and escalators altogether. Take the stairs so your body can work harder to get where you need to be.
Another pro tip is to park further away from your destination. Many of my clients who have office jobs and are more sedentary do this to increase their daily steps. Get used to this routine, it really helps!
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If your goal is to increase daily activity, you should incorporate at least two walks into your routine. Entering at least 30 minutes is the bare minimum, so to optimize your health and delay aging, you need to do more than that. An easy way to schedule two walks is to take one during your lunch hour or early afternoon and one after dinner.
After all, research shows that taking a brisk walk after eating can lower the body’s blood sugar and insulin levels (via WebMD). The study’s lead author and Ph.D. University of Limerick physical education and sport science student Aidan Buffey explains: “When you stand up and walk, you contract your muscles. If you can be physically active before your glucose spike, usually from 60 to 90 minutes [after eating]That’s when you’ll have the benefit of not having your glucose spike.”
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Do you want to make your hikes a little more challenging? If so, bring some light weights with you. The extra load you’re carrying will allow you to work a little harder during the walk, which will help you burn more calories and engage your upper body during the workout.
As a word of warning, you don’t want to choose weights that are too heavy, as they can disrupt your natural gait. Start with 1 to 2 lbs.
If you’re a proud dog parent, a great walking habit is to take your dog with you for some cardio fun. You will most likely walk even more than if you were alone, and it will also help your dog to be more active. What’s better than that?
The last of the age-delaying walking habits has to do with alternating between a steady pace and a “power walking” speed. This will raise your heart rate and increase your calorie burn. You can start with intervals of 20 to 45 seconds of brisk walking between your normal walking pace.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
