Researchers have highlighted five different ways to make your daily walks more beneficial for your health.
A daily brisk, ten-minute walk can prevent the development of a range of diseases, such as cancer, heart disease and a stroke.
To get the most out of your walks, here are five steps you can make to improve your health, according to experts.
Alter your speed
Interval walking can benefit your cardiovascular fitness more than walking at a constant speed. This consists of intervals of faster walking followed by slower recovery periods.
Prior research has found that alternating three minutes of fast walking with three minutes’ walking at a moderate pace was associated with better blood sugar control and fitness levels among people with type 2 diabetes.
In addition, altering your speed of walking triggered bigger reductions in body fat and better overall physical endurance.
Interval walking also tends to raise your heart rate and can burn more calories than walking at the same speed.
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Increasing your pace
Fast walkers are more likely to experience better health outcomes compared to those who walk at a slower pace.
One study has suggested that walking at a pace of at least five kilometres per hour can reduce an individual’s risk of death and enhance their heart health and weight management.
Adding some weight
Adding extra weight to you walks can increase the intensity of your workout. Your muscles work harder when you wear a weighted vest or backpack, helping you to burn more calories and boost your strength.
Experts encourage people to start with a light weight, ideally a vest or backpack that’s about five per cent of their body weight.
As you become more comfortable, more weight can be gradually increased. To avoid injury, you should ensure the weight is evenly distributed and maintain good posture throughout your walk.
Adding an incline
Walking up hills or stairs can be significantly beneficial to your health. By adding an incline, you will be using different muscles in your legs and glutes compared to when you are walking on a flat terrain.
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Uphill walking increases the intensity of your workout, meaning you will burn more calories and increase your strength. In addition, downhill walking also enhances your muscle function and balance.
Mindfulness
While walking offers several physical benefits, it is also beneficial for your mental wellbeing. Paying close attention to your surroundings, movements and breathing while walking is associated with good mental health.
Practicing mindful walking for a month can reduce your stress levels and improve your overall mood, previous research has identified.
