Experts give tips for more effective walking

Walking is one of the simple habits but brings many health benefits.

Regular walking reduces the risk of chronic disease, improves fitness, aids sleep and boosts mood. If you already maintain this habit, just a few small adjustments will bring higher efficiency, according to the health page Health .

Speed ​​up

Jeff Cherubini, an exercise science expert at Manhattan College (USA), said increasing your speed is the first way to make your walk more effective. When you move faster, your heart and circulatory system work harder, and at the same time, more calories are burned.

According to experts, moderate-intensity exercise requires about 150 minutes per week, but if it is high-intensity, the minimum time is only 75 minutes.

Increasing your speed is the first way to make your walk more effective.

Photo: AI

An effective form of exercise is to alternate between fast and normal walking. Walk slowly for 5-10 minutes, then maintain a normal pace for 2-3 minutes, then speed up for 30 seconds with shorter, faster steps. Return to a normal pace for 1-2 minutes before speeding up again. Repeat this cycle for 10-15 minutes, ending with 5 minutes of slow walking.

Walking on steep terrain or increasing inclines

According to Amanda Katz, a fitness trainer in the US, walking on an incline or increasing the incline of the treadmill also has a positive effect.

Accordingly, when going uphill, the body needs to maintain balance, the abdominal muscles, buttocks, hamstrings and calves work harder, and the heart and lungs have to work harder.

When going downhill, the quadriceps must control the rhythm of the step, helping to increase muscle strength.

Break up your walking time during the day

According to Mr. Keith Diaz, a fitness expert in the US, the body needs regular exercise, even if it is just a light walk.

Standing up and walking for about 5 minutes every 30 minutes of sitting can improve blood pressure, blood sugar, mood and reduce fatigue. In addition to the physical effects, this habit also helps to clear the mind, reduce feelings of fatigue and increase energy at the end of the day.

With simple adjustments like the above, a daily walking habit not only maintains health but also becomes a comprehensive form of exercise, helping to improve quality of life and spirit.

Source: https://thanhnien.vn/chuyen-gia-chi-meo-di-bo-hieu-qua-hon-185250814071309124.htm