Walking is one of the simplest forms of exercise, suitable for people of all fitness levels.
Here are six ways to walk to improve your health, according to the Times of India.
Fast walking
Brisk walking is a simple and effective way to improve your heart and lung health. Brisk walking means walking at a pace that allows you to talk but not sing. Research shows that just 30 minutes of brisk walking a day, 5 days a week, can help lower blood pressure, lower bad cholesterol, and improve overall heart health.
Brisk walking is a simple yet effective way to improve heart and lung health.
Intensified walking
Intensive walking is a type of walking with a higher intensity, at a speed of 6-8 km/h, combined with strong arm swings. This method helps burn more calories than normal walking, suitable for keeping fit and controlling weight.
For best results, you can alternate between regular walking and brisk walking, which helps increase calorie burning and improve health.
Hiking trails
Trail hiking, also known as rough terrain hiking, not only puts you in touch with nature, but it also improves your balance and coordination. A 2016 study found that combining exercise with enjoying nature is an ideal way to improve your physical and mental health.
Uneven surfaces also help activate stabilizing muscles, strengthen the body and improve joint health. When exercising, be sure to choose sturdy shoes and prioritize marked trails to ensure safety and avoid injury.
Walking combined with using a cane is also very good for health.
Walking with a cane
Also known as Nordic walking, this exercise involves using specially designed poles to propel yourself forward. This technique works the upper body, working the arms, shoulders, and torso, in coordination with the movement of the legs.
When practicing, be sure to use a light stick with an easy-to-grip handle to avoid straining your wrists.
Walking backwards
Walking backwards can help improve balance, correct posture, and reduce stress on the knee joints. One study found that walking backwards on a treadmill not only improved balance and speed, but also supported cardiopulmonary health. It is also an exercise used in stroke rehabilitation.
When practicing, choose a flat, safe area. As you get used to it, you can gradually increase your speed for better results.
Interval walking
Interval walking is a technique that involves alternating between periods of fast and slow walking. This technique improves endurance, boosts cardiovascular fitness, and boosts metabolism. You can start with 1 minute of fast walking, followed by 2 minutes of slow walking. As you become more comfortable, you can gradually increase the intensity and duration of your fast walking.
Source: https://thanhnien.vn/thu-6-bai-tap-di-bo-nay-de-tang-cuong-suc-khoe-185241130181251194.htm
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