Walking is an excellent exercise that burns calories without putting excessive strain on the body. However, its low intensity can sometimes limit its effectiveness as a comprehensive workout. Let’s explore two simple ways to increase the intensity of your walking routine and maximize its benefits.
1. Increase Your Speed
Boosting your pace enhances the muscle-strengthening effects of walking, especially in the thighs. Walking briskly engages more muscles, raising your heart rate and burning more calories. Aim for a pace that leaves you slightly out of breath—challenging enough that it’s hard to chat or sing comfortably.
If maintaining a high speed is challenging, consider interval walking. Alternate between regular and fast-paced walking, such as walking at your average speed for 5 minutes, followed by 3 minutes of power walking. Repeat this cycle. This interval approach keeps your oxygen consumption elevated even during rest periods, allowing you to continue burning calories even after you slow down.
2. Widen Your Stride
Taking more giant steps engages more muscles, particularly those around the thighs and pelvis, than short steps. With longer strides, your body’s center of gravity shifts, which activates stabilizing muscles to keep you balanced, providing an added workout effect.
Studies also suggest a potential cognitive benefit to longer strides. In one study, participants’ brain activity showed increased blood flow and oxygenation when they took steps 10 cm longer than usual. This suggests enhanced nutrient flow to the brain, which could support learning, memory, and other cognitive functions.
You can turn a simple walk into a more effective and health-enhancing workout by incorporating these adjustments—speeding up your pace and widening your stride.
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