Regular walking helps maintain a stable weight, lower blood pressure and bad cholesterol levels, reduce glucose levels, improve mood, memory and cognitive function, decrease stress, and increase blood pressure.
Numerous studies have shown that it is a beneficial form of exercise for all ages.
While any amount of walking is good for the body, a certain number of kilometers and sustained intensity will ensure the maximum benefit from this activity.
The recommended minimum is 30 minutes of moderate intensity walking, five days a week.
So here are some tips to get the most out of your daily workouts.
Aim for 15,000 steps per day
Walk as much as possible.
According to a study cited by Consumer Reports, the benefits in height, cholesterol, blood pressure and blood sugar control begin at 15,000 steps per day.
The usual goal for people who walk is 10,000 steps a day.
But this figure is not the result of scientific research.
This first goal is considered a realistic minimum, but for a complete reduction in health risks, it is better to aim higher.
Speed up your walking pace
Another way to get the most out of walking is to walk faster.
The findings of a 2007 study on this subject show that a faster step gives the same results as a higher number of steps.
Try to walk at a pace of 100 steps per minute, or just adopt the fastest pace possible.
Spread your effort over the day
Accumulating 15,000 steps a day at one time is no easy task with a busy schedule.
The solution: aim for several moments of walking.
If you can walk for about 10 minutes at a brisk pace, several times a day, you reduce the amount of time you spend sitting or standing, and improve your cardiovascular health.
Split your walking session
Instead of doing a full 30-minute walk at the same moderate pace, try high-intensity interval training.
Alternate about 30 seconds to a minute of brisk walking, with one to two minutes of recovery at a slower pace.
Opt for sloping courses
Don't have time to walk as much as you want?
Choose a path with vertical drop.
When you increase the intensity of your walk as you go up a steep hill, you get the same result in half the time.