Sumit Dubey, a fitness expert in India , said that for a healthier body, walking needs to be done correctly and combined with other forms of exercise, according to the Hindustan Times .
Intensity determines effectiveness.
According to Mr. Dubey, intensity is a crucial factor when walking. If you only walk at a comfortable pace, your heart and lungs won't have to work hard enough to improve cardiovascular health. Walking slowly is still beneficial for health, but its impact on cardiovascular fitness is quite limited.
Instead, walk at a pace fast enough to still be able to chat but not sing. This way of walking helps burn more calories and increases the amount of oxygen your body uses.
If you only walk at a leisurely pace, your heart and lungs won't have to work hard enough to improve cardiovascular health.
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Change your walking habits.
Repeating the same walking pattern every day causes the body to gradually adapt and the effectiveness of the workout to plateau.
Always traveling the same distance, at the same speed, and at the same time will not create any additional challenge for the body.
Mr. Dubey recommends varying your speed, distance, or incline when walking. Alternating between fast and slow walks also helps keep your heart working more efficiently.
Combine strength training
Walking cannot completely replace strength training. Fitness is a combination of cardiovascular health, muscle strength, balance, flexibility, and range of motion.
According to Dubey, after age 30, muscle mass begins to decrease if you don't lift weights or do resistance training. Regular walking cannot stop this process.
Doing strength training 2 to 3 times a week will help increase calorie expenditure, improve mobility, and enhance body control.
Pay attention to your footsteps.
Your posture while walking also affects the effectiveness of your workout. Looking down at your phone while walking makes your body less efficient.
Mr. Dubey recommends looking straight ahead, gently tightening your abdominal muscles, and swinging your arms naturally. These small adjustments help your body engage more with each step.
Walking daily remains a healthy habit. However, to improve fitness, it's necessary to maintain about 150 minutes of moderate-intensity exercise per week, occasionally increasing speed or changing pace.
Incorporating strength training exercises also helps make each step more beneficial for the body.