Get the Most Out of Your Walk
It’s not news that walking is a great way to include more physical activity into your day while getting a low-impact workout. Research shows that walking for at least 30 minutes a day may improve your cholesterol, lower your blood pressure and blood sugar levels, and help stave off stress. If you have already been able to incorporate more walking into your daily routine – or if you walk the Monday Mile every week – you’re already on a great path to getting more physical activity and fighting the dangers of a sedentary lifestyle.
There are ways to up the ante, burn even more calories, and increase your strength. This Monday, try to liven up your Monday Mile and make your walk even more beneficial and enjoyable.
Vary your speed. Walking faster will burn more calories and may have a positive effect on your cardiovascular health. If you monitor your pace with a pedometer, try aiming to walk more steps than usual in less time. You could also incorporate interval training and “sprint” at a faster pace for a minute or two.
Make your steps your goal. Rather than measuring your time or distance, measure the number of steps you take and try to beat it. The more walking you end up doing, the better!
Include your arms. By holding light hand weights, you can increase muscle tone in your arms while walking, burning even more calories. Or simply pumping your arms (the way runners do – with straight wrists and elbows close to your side) will have a similar effect with less resistance.
Change the terrain. Walking a flat path is good, but walking on a path with hills, grass, or sand is even better. Different terrains and surfaces work different muscles; you will also have to watch your posture, which is part of developing core strength.
One way to make sure you keep up with your Monday Mile walk is to continue challenging yourself. Every Monday, choose a different way to change up your walk and you’ll stay tuned in and feel stronger!
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