Regular exercise is important for a healthy life. But remaining active should not always mean intensive workouts or complex procedures. Even something is simple as walking can give you health benefits and keep your illness in fear. Walking is associated with a decrease in the risk of chronic diseases, including heart disease, stroke and several cancers. While your usual walking can by -health benefit, adding a few simple settings can actually turn it into something better. Ready to upgrade the usual walk routine to the next level? Here are five simple tips to turn a daily walk into force.Interval
One of the simplest ways to increase the advantage of walking is the speed work. Instead of maintaining a constant pace, try to mix and match. Yes, that’s right. Try to include fast walking intervals with the following less recovery periods. This is known as the walking interval. It is also known as the Japanese walking interval. This technique combines short bursts of rest intensity, which means that three minutes of walking high intensity (made at the pace when the conversation is possible, but difficult) with three minutes of walking low intensity (where the conversation remains convenient). This six -minute cycle is repeated for at least 30 minutes, four times a week.A 2012 study conducted in adults with type 2 diabetes, for four months, considered how three minutes of fast walking with three minutes of walking at a moderate pace affected the control of glycemia, body composition and physical fitness. They found that people who conducted the interval had a significant improvement in blood sugar and fitness compared to those who went at a stable pace. Researchers also noticed that this walking technique was associated with a decrease in fat in the body and better overall physical endurance. You can also burn more calories this way. Increase the pace
Fast walking is better than your usual walk. Similarly, the greater the speed, the greater the health benefits. Walking at greater speed not only helps to achieve the destination before, but is also associated with improving health benefits. The 2018 study analyzed data from more than 50,000 walkers and showed that those who walked at least five kilometers (about three miles) reduced the risk of death from any cause, including cardiovascular disease and cancer. Studies have also shown that increasing walking speed can improve heart health and management. However, if you have any major diseases, walking at a high pace can cause more harm than good. So, consult your doctor before activating the pace. Add some weightUnlike life, wearing extra weight on the walk actually makes you good. This may increase the intensity of the workout. You can choose a balanced vest or backpack to give weight. Just adding a certain weight, the muscles will work more and will help burn more calories and increase strength. The 2006 study considered how the oxygen consumed, the relative intensity of physical activity, the vertical Earth’s reaction forces (VGRF) and the boot rate (LR) when using a weighted vest (WV) while walking the treadmill. Researchers have found that adding a weighted vest can increase metabolic costs, relative physical activity and loading the skeletal system while walking.You can start with a light and slow weight. Start with 5% of body weight, and then gradually increase the weight. Also, make sure that you save a good posture and evenly distribute the weight. Ladders and tops
You can improve the walk by selecting the slopes. Go on a hike. Walk up the mountain can increase the advantages. If there are no hills, you can add a ladder. The climbing stairs will attract the muscles, especially those in your feet and buttocks, compared to the petal. This simple customization can significantly improve your last name and burn more calories.
Good posture matters
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People tend to tremble when they go. Especially older adults, especially do not focus on the posture. It is important to understand that a good posture is the basis of the effective walk of power. Stand tall, keep your shoulders relaxed rather than curtailed. Your back should be straight and the abdominal muscles are gently involved. This will be engaged in the nucleus. Maintain your head and chin parallel to the ground. Instead of looking at your feet while walking, your look should be forward. Good posture also prevents injuries and helps you breathe more effectively while opening your chest.
