Whether you’re taking 10,000 steps a day or just taking a walk around the block after dinner to help move things along, walking in some form is probably part of your regular routine. As new data from the National Health Interview Survey found that 58.7% of adults walked for leisure in the last seven days.
But are you doing it the right way? Are there things you could do – or use – to get more out of your outings? Yes, experts tell Yahoo Life. They share six upgrades that will make you a more efficient, more challenging hiker. Walk this way…
Watch your pace
You probably already track your total step count. But walking expert Joanna Hall, founder of the WalkActive walking systemwants you to take it a step further (no pun intended).
Hall told Yahoo Life that walkers should also monitor how fast they walk and how many steps they take per minute. That’s because scientific research says walking consistently at a pace of at least 100 steps per minute can lead to health benefits such as lower blood pressure and better glucose control, which are associated with reduced risk of lifestyle-related diseases and mortality.
Hall recommends reaching 120 steps per minute, which she says roughly equates to the beats per minute (BPM) of the song “Can’t Stop the Feeling!” by Justin Timberlake. According to Hall, this rhythm synchronizes with our heart rate, making us feel more “euphoric, more joyful and happy” during walks.
Want to create a playlist of upbeat songs? Other popular songs with a BPM of 120 include:
-
“Dynamite”, BTS
-
“Uptown Funk”, Mark Ronson featuring Bruno Mars
-
“Stupid Love”, Lady Gaga
-
“Rumor has it”, Adele
-
“Juice”, Lizzo
-
“Happy”, Pharrell Williams
Listen to your walk
You can turn on a podcast or playlist during your walk, but you might want to pay attention to something else: the sound of your feet on the ground.
Milica McDowell, physical therapist and vice president of the foot health education platform The march takes place, tells Yahoo Life that to improve your walking pattern, you must “listen” to your walk. An ideal walking pattern should include “spending equal time on both feet.” If you hear a “scratch” or an irregular pattern like a gallop, you may want to work on adjusting your stride.
“Try working on contacting the ground with your heel first, then rolling forward onto your foot to push off your big toe with each step,” she explains.
You can practice this on a flat, flat surface, like a treadmill, or even near the mall. “Walking on flat surfaces with intention, where you pay attention to your speed, stride, and how your body feels, can help you be more present and improve your focus when walking,” says McDowell. “Working on a rhythmic breathing pattern while walking is also an amazing way to improve your focus and feeling alert while walking.”
Turn things up
If you are walking to improve your overall fitness, you may find that over time your walking routine feels less challenging as your body adapts. Dr. Marie Therese Kanagie-McAleese of the University of Maryland Medical System and Walk with a document told Yahoo Life that she recommends increasing your walking by turning it into an interval workout. You can do this, she says, by “alternating periods of brisk, vigorous walking, where your heart rate increases, with a slower pace.”
One thing to try during the more intense parts of your walking workout is to make sure you’re “pumping” your arms effectively, she says. This means keeping your elbows bent at a 90-degree angle and moving your arms back and forth for a more exaggerated swing than during a leisurely stroll.
Try new terrain
Orthopedic surgeon Dr. Danielle Ponzio of Rothman Orthopedic Institute in AtlantiCare tells Yahoo Life that you can challenge yourself by stepping away from the sidewalk or treadmill.
“Certainly the challenge is greater if you are walking on different terrain, such as when you are walking rather than walking, which may involve an uneven surface,” she says.
The beach, she says, is also a great place to hang out. The sand shifts and shifts beneath your feet, which means you need to focus on balance and traction as you move.
Turn walking into confusion
Rucking involves wearing a heavy backpack while walking. Kanagie-McAleese says doing this “increases weight on large muscle groups in your legs, increases the aerobic exercise from your walking, and activates your core muscles.”
A heavy backpack is not the only option to ensure a more challenging hike. You can also try ankle or wrist weights or a weighted vest to increase resistance as you move. Just remember not to weigh too much: Experts recommend keeping 3 pounds on each side for ankle or wrist weights and no more than 10% of your body weight for a vest.
The easiest way to improve your walking? Make sure you keep your feet happy. “Walking in shoes with adequate space for optimal toe function is critical,” says McDowell.
McDowell says that when your feet are inside shoes, they should look the same as your bare feet — so no squished toes, please. “Walking shoes should be foot-shaped, not pointy, and have enough room so you can wiggle your toes and even spread them while wearing the shoe.” She adds that more functional footwear, including one with a wider toe box and less cushion, will help improve your walking pattern.
A guide to make the most of your walks:
-
Race walking is one of the pillars of the Summer Olympic Games. Here’s what it involves and why it’s easier on your joints than running and burns more calories than regular walking.
-
Wearing wrist weights can make your walk more challenging. While experts are quick to debunk some claims made about using wrist weights (they don’t tone your arms as much as you think), there are some benefits. Just be sure to use them safely.
-
There’s a lot to like about strolling through the mall. Smooth, even floors, air conditioning, the promise of a post-walk treat…experts say walking through the mall can be an affordable and affordable way to get in.
-
Why weighted vests are having a moment. Noticed people wearing weighted vests on their hikes? Adding weight can make walks more intense and burn calories, according to experts.
-
Don’t skip the stairs. Next time you’re running laps at your local track, take the time to climb into the stands. Climbing stairs strengthens your glutes and leg muscles and can improve your aerobic fitness levels. How well you handle stairs can also be an indicator of good health, says cardiologist Laurence Sperling. Are you panting on the way up? You must inform your doctor.
-
Consider a “fart walk.” It’s a rude name, but there are many benefits to going for a walk after eating. It’s time to stop feeling bloated!
-
Why should you keep walking. Curious about the benefits of walking? Research shows it can help you sleep, support good mental health, reduce blood pressure, lower your risk of dementia, heart disease and cancer, strengthen your bones and help you live longer.
-
Does your size determine how many steps you should take? Yes, suggests a recent study, which found that people at high risk of obesity may need to take more than 14,500 steps a day.
-
OK, but do you really need to walk 10,000 steps a day? For many people, 10,000 steps is the benchmark for daily walking. But experts are divided on whether that number actually means anything.
-
Speed is important. A recent study found that walking faster — three to four miles or more — has a significantly lower risk of type 2 diabetes compared to slower steps. Think fast, dear!
