6 tips to improve walking

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Walking is a good practice to stay active throughout the year.

Find out how to improve your walks with these tips.

DATE: October 2019
AUTHOR: Rui Madeira | Exercise

Walking is one of the easiest and healthiest exercises available. When you walk, metabolism and most muscle groups are activated and toned, so it is a good exercise to practice daily without much effort and to match it with your weekly workout routines.

It is an exercise suitable for all ages and physical conditions and ideal to practice it all year round. As you walk regularly, you should know that you are doing powerful cardiovascular exercise, which burns calories, improves breathing, relaxes the nervous system, and relieves accumulated tension.

If you are one of those who go everywhere and enjoy long walks at any time of the year, here are 6 tips to make the most of it:

1- Equip yourself with the right material

First of all, buy flexible sneakers and wear comfortable and breathable clothes. Remember to always carry a bottle of water with you to keep you hydrated, especially during the summer months.

2- Walk at a fast pace

If walking is not yet a habit for you, starting to do it gradually is the best way to get your body used to regular exercise and to maintain it over time. Start following a comfortable pace for yourself and gradually increase it until you turn your running into a physical training routine. You can also combine calmer rhythm intervals with others, increasing the speed of the race.

3- The greater the distance, the more benefits.

The distance traveled is more important than the speed. And this is a tip that you can also apply to your running sessions. It is more advisable (and more beneficial) to extend the distances traveled gradually than to increase the pace overnight.

4- Regularity is the key

The time you devote to this exercise is essential to achieving your goals. If you want to make the most of your walks, it is best to walk at least 4-5 days a week and about 30 minutes every day.

5- Improve posture for better results

The position you take while walking also affects the results. Keep your back and neck straight, improve the position of your spine, reduce impact on your joints, and avoid pain or injury. You should also not forget your arms, which can be used to increase your stride and encourage acceleration. Remember not to clench your fists while walking as you avoid the correct shoulder position and carry more strain on your back.

6- Rest is also part of training

Stopping from time to time and breathing is also beneficial and healthy. If you feel exhausted or find that your muscles need rest, slow down or rest for a few minutes, hydrate and regain strength to continue enjoying the ride.

By applying these tips, you can improve your technique and make the most of your walks. Walking regularly has endless benefits, including improved cardiovascular health and reduced stress. Incorporate it as one more exercise into your workout routine and experience all its benefits!