Steve Stonehouse, running and walking instructor and director of education at STRIDE, told me when we spoke on the phone that most people do not understand that walking is considered a weight-bearing exercise. Given that walking is usually categorized into cardio categories, it adds to the growing list of serious benefits you get from it – yes, even up to a mile a day.
“Walking is a weight-bearing exercise,” Stonehouse said. “Even if you don’t weigh yourself or have weight in your ankles, it’s a weight-bearing exercise,” Stonehouse said. “You’re getting all the benefits of cardio and breathing, but your muscles are also getting the benefit because they have to carry your weight around.” Below, Stonehouse shares more benefits and tips on how to meet the challenge when you’re ready.
The convenience of walking one mile a day
1. Help you strengthen your muscles
Although walking is not like strength training, you do get some strength-Building Walking has the advantage of attracting muscles all over your body. You will engage all the muscles below your body, as well as your core and arms should do some work if your form is at the point.
Speaking of form, Stonehouse says that you control your upper body when you walk if you have a sedentary work or lifestyle, because often you carry that round or tight posture in your later movements.
“Sometimes when people get tired, their arms move less. I really want to train people to make sure their arms are shaking, but I never want their arms to cross the midline of their body,” Stonehouse said.
2. You help improve bone health
Your bones respond to the movements you make, especially if they carry weight যেমন like walking one mile a day. According to the National Institutes of Health, your bone tissue responds and becomes stronger when you exercise. Prioritizing exercise, such as walking one mile a day, can also help prevent bone loss as you age.
3. You set a healthy routine
Walking can be a great way to get some time and fresh air. In addition to the physical benefits, walking gives you time to think, listen to music, have a podcast or meet a friend. There is also value in setting a goal and walking one mile a day because it creates continuity and routine.
“I think there is value in routine and regularity. In addition to the physical benefits of walking and walking one mile every day, I think there is value in being consistent with the routine,” Stonehouse said.
4. You improve heart health
Walking a mile or any distance increases your heart rate, which is a big improvement for your heart and cardiovascular health. Any time you move, your body needs to “push blood and fluid and everything through your system, more than if you don’t want to walk,” Stonehouse notes, which strengthens your body and brain.
The convenience of walking 3 miles a day
But what if you want to move forward and log a few extra miles during your walk? Good idea! A 3-mile walk is an ideal workout because it gives you enough time to throw in some variety (interval, anyone?) And still make your workout achievable and can be done, according to Stonehouse.
You can simplify your workout and set the first mile as your warm-up mile, the second mile as your “working” mile, where you can challenge yourself with a hill or any other path and the final mile is yours. Could be great – stretch down. It’s that simple, but that’s effective. Here are some ideas for making your three-mile walk (or any walk, really) even more challenging.
1. Take a path along the hill
If you’re exercising in a neighborhood and you can find an area that has more hills or something other than a flat road, take a walk there to mix it up.
2. Challenge yourself with breaks
Walk slowly for a minute, fast for a minute, and repeat during your second “done” mile.
3. Try the 5 minute block
Push for one minute, and then do four minutes at a smooth pace. Repeat 5-minute blocks until you hit 3 miles or your set goal.
4. Change the scenery
Take your three miles out on a trail or hike for an extra dose of a challenge and calm.
Tips for preventing walking injuries
One of the most common problems that Stonehouse trains clients is pain and problems that you were not active as a result of the extra exercise. Remember that even a mile is something you should do at your own pace and if you move away from an injury, illness or any other event, block your path.
Finally, the shoes you wear (some pediatricians are approved here) are also important because your feet need the right support for you to walk. Don’t forget to replace your sneakers every 6 months depending on how far you walk — If you are not sure, try this 10-second test.
Tips for good walking form
To reap all the body-loving benefits of exercise and make sure you’re using the right muscles, you need to be in good form. When your form deteriorates, injuries can increase.
Two things that call for a stonehouse walk: First, be aware of the upper body (shoulders and arms). Next, pay attention to your heel strike.
1. Tips to form the upper body
“A lot of people sit at a desk all day, so their shoulders and their upper body get really stiff. Sometimes their posture can be that way. They go out for a walk, their shoulders get stiff, their arms say stonehouses. To deal with it. , He advises keeping your arms slightly loose and letting them sway as it will help your feet move. But also be careful not to over-stretch or overstrain them. “Make sure the arms are swaying, but I never want the arms to touch the body. Let it cross the midline, “says Stonehouse
2. Heel strike
You’ve probably heard the term heel strike applied more to runners than to walking, but according to Stonehouse, it’s important to pay attention to both groups. “Lots of time with runners. We’re really trying to minimize heel strikes as much as possible. Ideally for a runner, you want to get a mid-foot strike,” Stonehouse says. For walking, you want a good heel strike on the outside of your heel. You will naturally roll over your middle toe and then go over your big toe. So ideally you want to keep that heel strike, mid-toe, big toe, ”Stonehouse says.