Walking is the most basic form of exercise we can perform. And it's a form of exercise that is often overlooked. But walking is easily accessible and can be performed by most people.
Not only does walking provide obvious physical benefits, but it is also have a positive impact on mental well-being. Walking can help reduce stress, manage weight, lower blood pressure and improve insulin sensitivity. While you may think there is only one way to walk, there are actually ways you can boost your walking habit. Dr. Sudhir Kumar, MD, DM Neurology offers these tips:
Increase your pace: Picking up your walking speed is even better than walking at a leisurely pace. Try to hit a speed of 3 miles per hour, or even faster if you are able.
Lengthen your stride: Every 1 percent that you increase your step length variability, there is an additional .7 percent increase in the metabolic cost of walking.
Try walking backwards: Walking backwards employs the use of different sets of muscles than walking forwards (calves and hamstrings). Walking backwards also improves joint health, coordination and balance, which can help reduce the risk of falls.
Take an after dinner stroll: It doesn't have to be dinner; it can be any meal. Just a brisk 5 to 10 minute walk after a meal improves insulin sensitivity and helps control blood sugar as well as weight management.
So the next time you go for a stroll, jazz it up with one of these tips and see what it does for you.
