Even though it can be difficult to muster the energy to lace on your shoes and head outside, walking outside is a great activity that has several health advantages. Outdoor walking, whether it be a quick circle around the block or a 45-minute power walk, can enhance both physical and mental wellbeing.
Regular outdoor walking can strengthen your immune system, lower your resting heart rate, lower your risk of chronic disease, and improve cardiovascular fitness. It can also help you maintain a healthy weight. Additionally, it can boost cognitive function, increase energy, improve sleep quality, lessen stress and anxiety, and fight depression.
Regular and brisk walking should be alternated
Walking at different speeds exercises a variety of leg muscles, including the glutes, quadriceps, hamstrings, calves, and hip adductors. You will be able to walk faster for longer periods of time as your body gets stronger and your cardio improves.
Brisk walking will boost brain fitness and cognitive function by increasing blood flow to the brain, which will help you experience the psychological benefits of decreased stress and anxiety, enhanced mood, and improved memory. Additionally, switching between quick and slow walking can help you get ready to move on to longer and more demanding walks and runs.
Consider Power Walking
In contrast to conventional walking, power walking involves using your arms and moving at a faster rate of speed (usually 4 to 5.5 MPH).
The step in front is shorter while walking quickly or speed walking. Long frontal strides may actually cause you to walk more slowly and clumsily, which may put extra strain on your joints. While testing your balance and stability, these vigorous movements tone your shoulders and upper back.
Climb an Incline (Stairs or Hills)
Even though it’s a more demanding workout, uphill walking may be gentler on your joints than downhill or faster walking, especially if you’re overweight or obese.
If a gym or cardio machines are not available, Hamelin asserts that climbing stairs is a fantastic exercise that can be performed at work or while on vacation.
Exercises that are generally safe include stair and hill walking. If you currently have knee or hip issues, Hamelin cautions against them. This harder workout may make those situations worse.
Bodyweight exercises and walking
Try adding bodyweight exercises if your walking sessions are getting boring and routine. Your walk will become a full-body workout if you do bodyweight exercises at regular intervals. This will help you gain strength and lean muscle.
As you get stronger, you’ll be able to perform more repetitions and sets, which will allow you to build more muscle while enjoying the advantages of walking.
The best part is that you can start walking right now to get more fit and decompress. Outdoor walking is excellent exercise for your body, mind, and wellbeing, but if you want to get fitter and healthier, you must have a strategy. You’ll be more likely to go outside constantly when you lack inspiration if you have these outdoor walking workouts in your back pocket.