I talk often about taking things slow and adding one thing at a time so things don’t become overwhelming. Then over time all those small things compile into big changes and things feel smooth through that process.
Well there is one single thing that can be added at any stage that will have a big impact on your results no matter what your goal is.
You could be looking to lose weight, build muscle, be more fit, build general health, get toned and whatever your goal is, this will help.
And because there are so many benefits It still shocks me when people do not add walking into their routine.
Walking will have positive benefits toward your goal the second you start doing It, and the possible variables that you can change to your walking are endless.
Like I said, any goal can benefit from walking.
You can use It to:
-Add extra movement into your day
-Increase aerobic capacity
-Improve your gait
-Practice breathing techniques
-Aid in recovery
-Assist your digestive system
-Decrease stress
-Get away from your phone/computer for a bit
-Increase your body’s insulin sensitivity
It’s something that can be done every single day. No equipment required, no set distance or time, just get up and move for a bit. We can all benefit from that.
When we are thinking about noticeable results from walking I use It in two different ways.
1.) Take a 10-15 minute walk 3-4 times per day. I see most people plan these smaller walks directly after meals to set up a schedule with them. These types of walks really break up the work day and allow your body to move constantly. It also lets you get some much needed sunlight instead of being trapped inside all day.
It’s a manageable ask for most people because we can use the time we would have been on our phones to jump out for a quick walk. That time can even be used for phone calls during the work day.
2.) One 30-60 minute walk per day. These types of walks are where I gravitate towards so I can bring my dogs on one longer walk to get their exercise in as well.
These types of walks are great to get everything done in one shot that is needed. I like to stick with nasal only breathing during my walks. This allows me to train my breathing patterns, focus on deep exhalations, and I can manipulate my breath rhythm to increase or decrease my heart rate.
Now if you are looking for more variation for your walking you can play around with:
-Speed
-Distance
-Heart rate
-Resistance (vests, backpacks, weights)
-Terrain (hikes, uphill, sand)
-Tempo (faster, slower, intervals)
You don’t have to overthink your everyday walks, just know that there are endless variations that can be implemented over time.
Just get up and get out there for your walks!
In good health,
Jeff
J Appl Physiol (1985). 2013 Jun 1; 114(11): 1563–1568.
Published online 2013 Mar 14. doi: 10.1152/japplphysiol.01364.2012
