Walking is one of the easiest exercise routines to start — just pick a route and get moving! Bryant recommends wearing comfortable footwear, but there’s no need to invest in fancy shoes or other gear.
A good speed to start at is walking at a pace of about 3 miles an hour, or walking one mile in twenty minutes.
If you’re looking for a metric to compete with, Bryant recommends trying to work your way up to 10,000 steps, which will help you burn about 1,000 calories. Recent research showed that logging 8,000 steps a few days a week lowered mortality risk, so even if you can’t quite hit the 10,000 step benchmark, you’ll still be making strides for your health.
How can you burn more calories while walking?
If you’re looking for a full-body workout, it’s possible to amp up your walking routine by changing the terrain.
“Walking uphill or inclining your treadmill increases the intensity and challenge of the walk,เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง ” Bryant says. “You can also introduce some intervals where you change your walking speed. If you’re outside, maybe walk really briskly from a stop sign to a stop sign and walk at a normal pace until you get to your next stop sign. If you’re on a treadmill … walk comfortably for three minutes and then for the next minute or two, walk a half a mile an hour faster.”
You can also add weights, though Bryant recommends avoiding hand weights and instead investing in a weighted vest, which can make you push yourself harder without putting stress on the joints.
If you’re looking for an equipment-free way to burn more calories, you can try doing something as simple as waving your arms. A study by the American Council on Exercise found that moving the arms vigorously expends more calories.
“It may look a bit odd but but vigorously pumping the arm certainly adds to the intensity of the workout,” Bryant says.
What are some other health benefits of walking?
Of course, there are more benefits to walking than just losing weight. Like any other aerobic exercise, walking will help improve the function of your cardiovascular system, boost blood sugar control and lower blood pressure.
“Any benefit you can get from other forms of cardio exercise, like cycling, running, swimming, you can derive all those same benefits while walking,” Bryant says.
Walking can also have benefits for mental health. Bryant says that the exercise can help relieve and manage stress and anxiety. It’s also great for clearing your mind, boosting creativity and socializing, หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่.com previously reported. You can even count on extra perks for your mood if you walk outside in the sunshine.
“I would tell people to really pay attention and focus on how walking makes them feel, because I think that can serve as a great motivator to kind of keep them in the game in terms of continuing to walk,” he says.