Simple, but effective.
That’s the best way to sum up walking as exercise. Yes, you can be a lean, mean, weight-burning machine with nothing more than a stroll. A 10-minute casual walk isn’t enough, but you don’t need to walk for hours, either.
“Thirty minutes or more is a solid goal each day for walking, or really, any type of movement,” Nicolette Amarillas, a CHEK practitioner and postural specialist, said. “Just as with all types of exercise, the body will adapt, so it’s important to adjust not only the time, but also the intensity of your walking routine in order to see continuous, lasting results.”
Walking every day is ideal, but even a few days a week is beneficial. Adjusting pace accordingly is important based on your fitness goals, too.
“If your goal is weight loss, your pace should be constantly changing throughout the workout, never staying at one pace for more than 30 seconds to a minute,” Nicolette said. “For example, you might walk at a pace you could hold a conversation for 30 seconds, then speed up so you’re breathing heavily for one minute, and alternate between the two throughout your workout.”
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Mixing it up can help you achieve an array of goals; scale hills on Monday, speed walk on Tuesday, for example – the varied workouts can keep your walks feeling fresh, too. And don’t be afraid to lower intensity or take a break if your body’s extra sore, indicating you may be doing too much, too soon.
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