5 tips to help you MAXIMISE the benefits of walking
​

It is no secret that walking is the “easiest” physical activity a senior can do.

Taking a walk is an enjoyable way to reduce stress and keep your health in check.

Aside from its obvious benefits, walking can be a great active social activity too!

If you're looking to maximise the benefits of walking, then you might want to read on to learn how you can make your daily walking routine more exciting and beneficial.

Walking is the easiest physical activity anyone can do. Credit: Getty Images.​

1. Walk for at least 30 minutes a day

People whose main source of exercise is walking should set a goal of strolling at least 30 minutes a day, experts advise.

For some people, setting a step goal — like 10,000 steps a day — helps them get motivated with exercise.

If you find 30 minutes of walking too overwhelming for you, experts suggest that you can choose a time or step goal — for example, 10 minutes or 5,000 steps a day — that is attainable for you for the meantime before working on increasing the duration and distance of your walk once it becomes your daily habit.

Walking 30 minutes a day is beneficial, according to experts. Credit: Getty Images.​

2. Pick up the pace

Walking briskly is an effective way of improving your cardiovascular fitness and burning calories. However, it can't be denied that a lot of seniors find it hard to walk briskly — let alone do it for 30 minutes.

For those of you who are looking to step up your daily walking routine, experts advise that adding intervals to your walk can help you get used to brisk walking.

It is also suggested that alternating your pace can help you in not getting so overwhelmed with the speed. For example, you may walk for one minute or one block at a regular pace, and then speed walk for the next minute or block.

Once this routine feels a bit easier, it is a sign that it's time to increase your pace or adjust your intervals.

3. Add in some hills

It is no secret that walking the same route around the neighbourhood can get boring, especially if you're doing it daily.

Experts advised that you can switch things up to keep your body "guessing", which can lead to you seeing results faster.

Finding a route with some elevation can be a good way to spice your routine up.

Additionally, walking on an incline engages your leg muscles more than walking on level ground, which helps you increase your heart rate and lose weight.

Finding a route with some elevation can be a good way to spice your routine up. Credit: Getty Images.​

4. Walk with hand or ankle weights

Adding hand or ankle weights can help challenge your body to work harder to perform the same walking movement.

As a result, it can help you lose weight and tone your muscles.

5. Increase your distance over time

As you progress with your walking routine, gradually increasing your distance is advisable as it challenges you to "do more" exercise than usual.

Increasing the distance of your walk also increases the intensity of your workout, which can help give great results in the long run.

For those who are looking for a "hack" to help themselves not feel the pressure of walking long distances, experts advise that you listen to your favourite music or get lost in a podcast while walking.

Do you know other tips to maximise the benefits of walking? Share them with us in the comments below so other members of the SDC can use them too!

 

[Ricci]

I have severe spinal stenosis that makes normal walking almost impossible. I do go to a pool at least 3-4 times a week and walk in chest high water, maybe 2-2.5km a time. I would suggest that walking in water is really good for you as although the water takes some of the weight off you the extra effort to counteract the water resistance balances it nicely.

 

[williamsheikspare]

5 tips to help you MAXIMISE the benefits of walking
​

It is no secret that walking is the “easiest” physical activity a senior can do.

Taking a walk is an enjoyable way to reduce stress and keep your health in check.

Aside from its obvious benefits, walking can be a great active social activity too!

If you're looking to maximise the benefits of walking, then you might want to read on to learn how you can make your daily walking routine more exciting and beneficial.

Walking is the easiest physical activity anyone can do. Credit: Getty Images.​

1. Walk for at least 30 minutes a day

People whose main source of exercise is walking should set a goal of strolling at least 30 minutes a day, experts advise.

For some people, setting a step goal — like 10,000 steps a day — helps them get motivated with exercise.

If you find 30 minutes of walking too overwhelming for you, experts suggest that you can choose a time or step goal — for example, 10 minutes or 5,000 steps a day — that is attainable for you for the meantime before working on increasing the duration and distance of your walk once it becomes your daily habit.

Walking 30 minutes a day is beneficial, according to experts. Credit: Getty Images.​

2. Pick up the pace

Walking briskly is an effective way of improving your cardiovascular fitness and burning calories. However, it can't be denied that a lot of seniors find it hard to walk briskly — let alone do it for 30 minutes.

For those of you who are looking to step up your daily walking routine, experts advise that adding intervals to your walk can help you get used to brisk walking.

It is also suggested that alternating your pace can help you in not getting so overwhelmed with the speed. For example, you may walk for one minute or one block at a regular pace, and then speed walk for the next minute or block.

Once this routine feels a bit easier, it is a sign that it's time to increase your pace or adjust your intervals.

3. Add in some hills

It is no secret that walking the same route around the neighbourhood can get boring, especially if you're doing it daily.

Experts advised that you can switch things up to keep your body "guessing", which can lead to you seeing results faster.

Finding a route with some elevation can be a good way to spice your routine up.

Additionally, walking on an incline engages your leg muscles more than walking on level ground, which helps you increase your heart rate and lose weight.

Finding a route with some elevation can be a good way to spice your routine up. Credit: Getty Images.​

4. Walk with hand or ankle weights

Adding hand or ankle weights can help challenge your body to work harder to perform the same walking movement.

As a result, it can help you lose weight and tone your muscles.

5. Increase your distance over time

As you progress with your walking routine, gradually increasing your distance is advisable as it challenges you to "do more" exercise than usual.

Increasing the distance of your walk also increases the intensity of your workout, which can help give great results in the long run.

For those who are looking for a "hack" to help themselves not feel the pressure of walking long distances, experts advise that you listen to your favourite music or get lost in a podcast while walking.

Do you know other tips to maximise the benefits of walking? Share them with us in the comments below so other members of the SDC can use them too!

These are amazing tips, and everyone should follow them all.

 

[stephnmiller23]

Adding some hills to your walk seems challenging but it's a great way to switch things up. Just make sure to wear the right shoes for walking around so you can avoid falls. I heard that the New Balance 577 is a good option since it's durable and has a cushion. You can click here to learn more about some good walking shoes for seniors.