5 easy tweaks to turn your daily walk into a power workout

Daily walks can power you up for the day ahead and reduce some of the ill effects of a sedentary lifestyle. The simple act of walking makes you healthy, energetic, more alert, and even happier in general. The first step to take in your walking journey is to establish a routine and stick to it. Walking has more benefits than immediately visible. It can also silently ward off many diseases and infections trying to attack your body’s immune system. According to Harvard Health, walking can protect you from cold and flu. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. People who walk also recover faster.
While walking every day in itself is awesome, here are some easy tweaks to your simple way of walking to multiply its benefits.

1. Increase your speed

Instead of a leisurely pace, brisk walking can boost the

benefits of walking

multifold. It has been demonstrated by various studies how the speed of your walking can help accrue specific benefits. Walking fast has been associated with a reduced risk of diabetes. As per a study, compared to casual walking at less than 2 mph, walking 2 mph to 3 mph or brisk walking can lead to 15% lower risk of diabetes. Increasing the speed to 3 mph to 4 mph can lower the risk to 24%.

2. Climb stairs

Stair climbing or walking uphill can strengthen your muscles and increase your workout’s intensity by several notches. From a faster fat burn to better heart function, climbing stairs can do a lot than an ordinary session of walk on normal surface. According to Duke HR, climbing stairs can increase leg power, which can help reduce the risk of falls in the elderly.

3. Walk amid nature

While walking anywhere, anytime can bring a wealth of benefits,

nature walking

is a powerful way to improve your mental and emotional health. Walking amid nature can reduce stress and anxiety, improve your mood, boost focus and your overall well-being. Look for lush green surroundings for your next walk to see the difference.

4. Go backwards

Reverse walking is the new trend in walking that’s fast catching up and it’s worth a try. Retro walking works on a different set of muscles and is even an amazing workout for your brain considering the workout challenges it to think differently. It also improves balance and coordination in elderly and helps shed weight faster and more effectively.

5. Slow walking

There are times when you need to pick the pace and at times the need of the hour is to slow down. Same with walking. Considered a low-impact exercise, slow walking is suitable for elderly, and especially those with joint issues. According to a study published in the journal Nutrients, slow walking benefits weight loss by promoting significant total fat reduction, especially in overweight individuals, when done over a longer duration. It also effectively reduces abdominal fat when paired with consistent energy expenditure.