Exercise is essential for good health, but it doesn't have to be as complicated as some people make it. Experts agree that walking is one of the easiest and most effective ways to improve health, and they’re sharing the best ways to get the most out of your daily steps.
These are the top science-backed tips from academics, coaches and researchers for walking your way to better health.
- Set a goal - Try to gradually increase your daily step count from your current average up to 8-thousand. Research has repeatedly shown this number is linked to better longevity and a lower risk of chronic health conditions like heart disease.
- Actively try to sit less - Replace some of your usual sitting time with standing activities, like taking phone calls while walking. Take breaks from longer stretches of sitting to get a little movement, whether it’s grabbing a drink, standing or stretching. Studies have found that breaking up sitting time with regular movement lowers the risk for several chronic diseases.
- Extend your walking time - Work towards taking one or more walks a day that are at least 15-minutes long. Walks lasting 10 to 15 minutes come with more health benefits than getting the same amount of steps through shorter strolls, research has shown, including lower risk of cardiovascular disease.
- Move after meals - Taking a brisk walk right after eating helps to improve blood pressure, regulate blood sugar levels and aid weight management. A quick 10-minute post-meal walk is all it takes.
- Head for the hills - Doing several short bursts of intense activity, like climbing the stairs quickly or walking up a hill briskly, can lower the risk of several health conditions, and help you live longer. Just one minute of doing something that gets you out of breath done five to 10 times a day is associated with between 30 and 50% lower risk of cardiovascular conditions and cancer.
- Up your pace - Increase some of your daily walking time to a brisk pace to get even more health benefits. Speeding up even a little can improve cardiovascular fitness, and those with better aerobic fitness have a lower risk of chronic disease than people who are less active.
Source: The Independent