The Top 5 Walking Habits That Delay Aging, According to a Fitness Expert
Don’t undervalue the effectiveness of taking a quick stroll. According to the Mayo Clinic, getting in this kind of daily exercise and achieving your step target can help you lose weight, improve your cardiovascular fitness, give you more energy, improve your coordination and balance, reduce tension and stress, and strengthen your immune system. It goes without saying that you should lace up your sneakers and hit the trails to reap these advantages if you want to stay active and healthy as you age. The top five walking behaviors that decrease aging have been compiled in order to persuade you to go for a stroll.
- Avoid using escalators and elevators.
- Walk more than once per day.
- Take walks while carrying some light hand weights.
- For some fun cardio, bring your dog.
- Alternate your speed.
Continue reading to find out how including daily walks in your routine can help you feel better. Your body and mind will appreciate it.
1. Avoid using escalators and elevators.
Avoiding elevators and escalators altogether is one strategy to enhance your step count and calorie burn. Instead of taking the elevator, use the stairs so that your body has to work harder to get you where you need to go.
Parking farther from your destination is a further piece of advice. Many of my customers who work in offices and are more sedentary do this to improve their daily steps. Get acclimated to this routine—it works wonders!
2. Walk more than once per day.
You should include at least two walks into your schedule if your goal is to boost your daily activity. You should exercise for longer than the recommended minimum of 30 minutes if you want to improve your health and delay aging. Taking a walk after lunch or in the early afternoon and another one after dinner is a simple way to get in two walks.
After all, studies indicate that a brief stroll after eating can lower blood sugar and insulin levels in the body (via WebMD). Aidan Buffey, the study’s principal author and a Ph.D. candidate in physical education and sports sciences at the University of Limerick, adds, “There are muscle contractions when you walk and stand. You will benefit from avoiding experiencing the glucose surge if you can engage in physical activity between 60 and 90 minutes [after eating], which is usually when the glucose peak occurs.”
3. Take walks while carrying some light hand weights.
Want to add a little difficulty to your walks? Bring some small hand weights if that is the case. The additional weight you’re carrying will let you exert a little more effort during your stroll, increasing your calorie expenditure and including your upper body in the exercise.
As a warning, avoid selecting weights that are overly heavy because they may disrupt your normal gait. Initially, use 1 to 2 pounds.
4. For some fun cardio, bring your dog.
Bring your dog along with you when you go for a walk to enjoy the cardio benefits if you’re a proud dog parent. You’ll probably walk more than you would alone, and you’ll encourage your dog to exercise more as well. What is superior to that?
5. Alternate your speed.
Alternating between a steady pace and more of a “power walking” speed is the final walking habit that slows aging. Your heart rate will rise as a result, increasing your calorie burn. You might begin by power walking for periods of 20 to 45 seconds in between your regular walking speed.
Related: What the Science Says About Cardiovascular Lifestyles that Delay Aging.
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