2024-07-19 10:21:17
Low-intensity physical activity is effective, inexpensive, and can help you live longer.
Walking is good for cardiovascular health by improving circulation, lowering blood pressure and preventing heart disease and stroke, trainer Matthew Nolan told HuffPost.
According to him, walking is equally good for the mind and the body.
“Walking is also very good for mental health. The endorphins released while walking will help improve your mood and overall mental well-being,” M. Nolan said.
Tyler Moldoff, a physical therapist at the Hospital for Special Surgery in New York, noted that daily walks strengthen bones and muscles, improve joint health, and reduce chronic knee and lower back pain.
“Interestingly, recent new research shows that something as simple as walking can be an exceptional form of exercise if done correctly,” Moldoff said in an interview with HuffPost.
Therefore, T.Moldoff and M.Nolan listed 4 simple tricks to get the most out of walking.
More services for people who have reached retirement age
Moldoff advises moving to a fast song, around 100 beats per minute, to get your heart rate up.
“Try to synchronize your rhythm… if you move to a song that has … 100 beats per minute, you can be sure that after a few minutes you will start to hold your breath a little and reach a moderate intensity,” he assured.
In addition, interval training, such as incorporating short intervals of brisk walking or jogging into your walking exercise, is a good way to increase your cardiovascular intensity.
However, Mr. Nolan recommends starting with small steps – in intervals of 30 seconds of running or one minute of brisk walking – and gradually increasing the duration until the body adapts.
Nolan also advises incorporating squats, push-ups and push-ups to recruit different muscle groups.
He recommends planning your walk and writing out exercise sets in advance, as well as identifying specific spots along the route where you can do bodyweight exercises.
For his part, T.Moldoff advises walking around wearing a vest with extra weight and offered a cheap alternative – a backpack loaded with books. This will add an extra challenge to your workout.
“Just by doing this, you can help increase your metabolic rate, which improves oxygen consumption, which is associated with higher calorie burning,” he said.
2024-07-19 10:21:17