Exercising regularly can help keep your mind and body fit and healthy. But it can be tricky to find a workout that you enjoy and can fit into your day.
However, getting your steps in and completing popular 'walking workouts' can help on your journey to become more active. The trend has racked up 50million views on TikTok, with social media users keen to give the workouts a go as they try to get summer ready.
According to the NHS, "walking briskly can help you build stamina, burn excess calories and make your heart healthier". And to help understand the benefits a little more, Abigail Roberts, sports nutritionist at bulk.com, explained why walking may be a better choice that popular HIIT workouts for some people.
What is a walking workout and what are the benefits?
The sports nutritionist explained: “Walking is a type of cardiovascular physical activity, often performed at a moderate-low intensity, that does not exert excess strain on joints which are susceptible to injury.
“A walking workout is often used by someone who wants to moderately become more physically active, and ideal for people of all ages and fitness levels.”
“Walking is just as good as any other exercise and setting yourself a goal of completing a ‘walking workout’ can be more motivating than just walking here and there throughout the day.
“Completing a ‘walking workout’, whether it be outdoors or on the treadmill, can aid in weight loss and provide health benefits such as reducing stress and anxiety, improving mood and overall feelings of wellbeing.
“For those who don’t love going to the gym, a lower-intensity walking workout can seem more appealing and may not leave you feeling too fatigued to perform other exercises.”
Where do I start with a walking workout routine?
The expert also explained the best place to start if you are keen to take up the work out.
“An hour of light to moderate walking per day is ideal for a walking workout. Walking at a moderate pace of 3 mph equals an average of 6,000 steps per hour, so you could set yourself a step target of 6,000 steps per day", she said.
“Breathing in through the nose and out through the mouth can help to moderate a steady heart rate and help you remain calm and in control.”
“For an outdoor walking workout, it is good to set yourself a route and record your activity on your phone or smart watch, as this can show how many calories you burn and why you don’t always have to go to a gym to do a workout.
“Walking for just one hour every day can help decrease the rate of depression, boosts your mood, gives you energy, and helps reduce anxiety- according to research ", she added.
When to choose a walking workout over a HIIT workout?
Many assume that the best form of exercise to burn the most calories are HIIT work outs. These can be hugely intense and challenging, especially for those just starting off on their fitness journey.
Instead, the sports nutritionist suggests some should swap them out for walking, explaining:“Higher-impact workouts are more susceptible to injury of joint such as hips, knees and ankles, and can also raise heart rate.
“For someone who is recovering from injury, has joint problems, or is fairly new to exercise, starting with a low-intense walking workout is much better.
“Also, for someone who may have a heart condition, it is important to stick to low intense activity, to ensure you don't push your heart too much.
“Low-impact exercise also put less stress on your body, and reduces the need for rest days, helping you remain consistently active. Also, opt for lower intensity to avoid potential injury or a high heart rate.
“Elderly adults are naturally more vulnerable to developing heart conditions, therefore The Centre for Disease Control recommends that healthy adults over the age of 65 should try to complete 150 minutes of low to moderate intensity cardio activity once a week.”
Abigail Roberts also shared a step-by-step guide to help integrate walking into your everyday routine.
Step 1 - Warm up
You should always warm up before any form of exercise.
This can be five minutes of light stretching - from leg swings to arm circles - or an initial brisk walk for a couple of minutes to gradually increase your heart rate.
Step 2 - Set your goal
You should also set a goal in terms of your desired intensity and duration.
This will depend on the results that you are looking for from your walking workout.
For beginners, the expert recommends staring off with a 20-30 minute walk at a moderate pace. As time goes on you can increase the duration and intensity.
Step 3 - Choose a route
Setting yourself a route can also help you begin your walking workout routine.
Whether you choose to walk around your local park, or head to the beach to get your steps in, choosing a route with nice scenery can help your workout be a little more enjoyable.
It is important to note any potential safety hazard when choosing your route.
Step 4 - Record your activity
You can also record your activity to help you see how many calories you have burned during your workout.
Use your smartwatch or smartphone to track distance, time, pace and calories burned during your walk.
This can help boost your motivation as you track your progress over time in order to set new goals.
Step 5 - Remember fuel and hydration
Walking is a lower intensity form of workout. However, this does not mean you should skip pre fuel and hydraation.
Eating a balanced meal that is high in carbohydrates, protein and low in fat can help boost your energy, the expert explains.
It is also a good ideal to carry a water bottle with you as you walk, sipping frequently during your workout.
Step 6 - Maintain proper posture
In order to avoid spinal discomfort or injury, it is important to maintain proper posture during your walking workout.
To do so, keep your spine straight to avoid any slouching and try to engage your core muscles.
Also maintain a consistent breathing technique, inhaling through your nose and exhaling through your mouth.
Step 7 - Incorporate intervals
To add more intensity into your workout after you have made some progress, you can opt to walk at a faster pace or increase the time.
You can walk faster and then slower to recover if needed.
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