Anyone who says you need to hit the gym every day to get in shape is wrong.
One of the lowest rated exercise is a good old fashioned walk. It’s a daily activity, but it can have many health benefits, from improving your mood to boosting your energy levels.
One study also found that a 30-minute walk, five days a week, reduced your risk of heart disease by 19%. *
Personal trainer Louise Barton says that walking can also help reduce joint pain, which is especially beneficial for anyone suffering from arthritis, such as arthritis.
“Walking can also help improve your immune system,” Lewis added.
“Outside, different climatic conditions and just leading a more active lifestyle can help strengthen antibodies, which in turn can help fight disease.”
In addition, a good jog blows the net and helps to overcome feelings of stress and anxiety, activating it by releasing endorphins into the brain.
As far as calories are concerned, expect to burn close to 150 every 30 minutes of brisk walking, which requires your arms to work for extra speed and speed. Jogging, on the other hand, involves more bounce than the balls of your feet – the effect is greater and you move faster.
Make your way to fitness by trying out these simple tips
Ready to impress
If you are going for a leisurely stroll in the countryside, it is best to wear jeans, boots and a fleece jumper. But if you want to make your walk a little more active, you have to choose the right clothes – after all, you won’t wear heels on a bike, or jog for a swim! Comfortable trainers and breathable clothing, such as leggings and lycra, are perfect for brisk walking. You want freedom of movement even when you are hot.
The stairs to heaven
Walking down a path that involves a flight of stairs or stairs can help burn calories. In fact, climbing stairs can burn an extra 10 calories per minute, which may seem like a small amount, but it increases quickly over time.
Lewis says there are many benefits to climbing stairs. “It not only burns your legs and naturally strengthens the muscles of your legs, hips and gills, but you also naturally engage all your abdominal muscles – and your Cardiovascular fitness will make you love it. ” It can also test and improve balance, which deteriorates with age.
Head for the hills.
As you climb the stairs, take a short break on each step to relax your muscles before going again. Deal with a tilt, though, and you will have muscles.
Work harder because they stay stressed longer. So head to your nearest hill to push your heart and lungs, and at the same time toning your lower body – without squat or weight in sight. Burning your calories can also increase by an amazing 100 calories per 30 minutes.
Hurry up and gain weight. Weight can really increase walking. But you don’t have to buy a set of dumb bells to go out and get around the park, especially if you are not used to lifting weights, as it can hurt you. Instead, Lewis recommends carrying two bags of rice or sugar in a bag, or walking with a wrist and / or ankle weight.
“Adding a form of resistance to your walk puts more pressure on your muscles, which helps to tone and strengthen,” she says.
This sounds obvious, but the faster you walk, the more calories you will burn in less time. Try to walk with the verve – pump your arms and exaggerate your movements to speed up your heartbeat.
Lewis also suggests adding fast parts to a normal brisk walk, especially if you have to struggle to maintain a brisk walk. “Walk as fast as you can for a minute or two, then move it at normal speed for a minute and repeat several times for 30 minutes.”
Feel the squeezing.
To make your muscles work so hard, try to squeeze them from time to time as you walk. For example, when climbing a hill, actively contract your gluteal muscles as much as possible.
Then, on flattery, squeeze your abs, hold for five to 10 seconds and then release. Turn it on and off for three minutes.
It is understandable that if you are playing music at a fast pace, you will naturally move faster, as a result of which your heart rate will increase and your fitness will increase. Turn down the tempo, and you can slow down naturally.
So put on your headphones and choose music with a speed of about 100 beats per minute – a dream speed to maintain a “fast” speed, according to one study. **
Google’s “100bpm Songs” and You’ll Be Immersed With The Right Tracks To Walk With You – From Beyoncé’s Crazy In Love To Superstition By Stevie Wonder.
To get real sweat, incorporating HIIT (High Intensity Intro Training) into the walk is the best way to get good exercise in a short time. Cardio competitions, such as squats, star jumps and burps, are ideal.
“For example, once you reach 1,000 steps, add exercises like 10 star jumps. After 1,000 more steps, choose 10 squats. Do this 10 times, until you reach 10,000 steps. Go – the recommended daily target, “says Lewis.
A wrist tracker is an easy way to monitor your steps. Most smartphones now come with step counters, though that means you can take your phone with you wherever you go.
Once you’ve nailed your walkout exercise, you can add a few short jogging breaks. Don’t worry- it doesn’t have to be this way. If you are wearing the right shoes – ideally running trainers with pillows, not hard-soled shoes – try some light jogging, landing lightly on the balls of your feet and keeping the torso straight.
There is no need to jog for 30 minutes. Instead, mix things up – walk fast for five minutes, then jog for the next five. Keep rehearsing it until you can say it with conviction and confidence. Accelerating means burning more calories and is a great way to increase your fitness.