We all learn to walk as infants as the first exercise. Most truly it also helps us build stronger bones and muscles, and provides us with a free-to-use workout pattern that we can put to some good use anytime. As we grow older, our lives become hectic and walking takes backstage (at least as a fitness exercise) and is replaced with driving. This often causes a dent in our health.
We thus asked our virtual fitness experts about what could be done to negate the issue. They offered us a simple walking workout plan that you can also use to rise above that challenge and achieve faster weight loss, better heart health, agility, flexibility, and metabolism rates. It’s up next!
Also read: Fitness regime in quarantine
The simplest way to reach your fitness goals is to increase your daily step count and keep a track of it. You can get moving more often to spark up or resume an exercise habit. Even if you have been working out for years now, it may not be enough to combat the ill effects of hours of sitting. You may get started with something as simple as a bit of rambling around in your home or office to break the monotony.
Tip: A sedentary lifestyle is the first thing that you can beat with five minutes of walking daily. You do not have to run to a park or lift irons in a gym to do it. You can simply take some out time and get the job done.
Adding more steps to your day is beneficial for your waistline and belly fat. The good effect expands to include your overall health and you can expect a lowered risk of high blood pressure, heart disease, diabetes, etc. Yes, we know that walking is not a major calorie burner, but working on it continuously can help in making a big difference in your weight control.
Research conducted at Harvard Health Watch (2009) highlighted that individuals who walked regularly gained significantly less weight than those who didn’t. You must have heard that every individual should walk at least 10,000 steps a day, but this does not apply to everyone as everybody’s daily activity level is different
UK’s National Health Service highlighted that an average British adult walks between 3,000 and 4,000 steps in a day. It could be incredibly difficult (and even unhealthy) for him to suddenly jump to 10,000 steps in a day.
It is not too difficult to taking steps every day instead of driving one’s car or staying in one’s chair every day. You can get up and make some green tea for yourself, have some water, answer the doorbell, buy some groceries, or just amble around if you have some time.
As for now, here are some tips that you can use to add about 500 steps to your daily schedule every day. As you continue with them, you would be able to build up some steam for yourself and eventually walk up to 10,000 steps every day.
There’s no need to fit in all your steps in a single go. To gain more benefits and squeeze in more steps it is better that you spread them out throughout the day. If you often get stuck at work, try setting a reminder for every hour and spend 10 to 15 minutes walking. If you could repeat this five times a day, you may reach your 10,000 step goal before you leave work!
A good idea to spend some time with your family and also squeeze in some steps would be to go for a post-dinner stroll with your family. Also, you can spend some time with your friends in the morning by going for a power walk with them. Sharing your steps with someone else is a great way to stay accountable and stick to your daily goal of walking more.
Walking indoors may be difficult because you may not know how and where to fit in the extra steps. So you can try indoor walking DVDs- they allow you to mix and match your miles to create your walking plan every day. This is a simple trick to walk more.
Make a simple rule – every time you would talk on the phone, you would walk. Whether you are in your office or at home, simply try to follow this rule. You would be amazed to see how you can turn every phone conversation into a walking one productively.
You must have heard about taking the stairs instead of elevators or parking far away from stores while you go shopping, but the concern is how often do we do it? Climbing upstairs burns a lot of energy, especially if you are going three floors above the ground one.
Next up is another crucial aspect of walking, jogging, or sprinting. It is about estimating how many steps you have to walk or run to achieve desired weight loss and then calculating if you have walked that distance too.
To understand how you may walk more without feeling tired, it is important to get an online calendar for yourself. You can then go to this online calculator and feed in your biometric details like height and weight, and it will calculate the number of steps you need to walk every day.
You may punch the same details in the calendar. Aim to walk this distance every day and wear a sporty fitness tracker to know your progress. You may also pep up the show with a bit of jogging or even sprinting, if your fitness trainer approves of it.
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