Get The Most Health Benefit From Your Walk

One of the simplest forms of exercise you can get right now is just going for a walk around your neighborhood.

But if you want to do so as effectively as possible then sports medicine physician Dr. Jane Thornton has these tips for you.

• Posture: Bring your gaze about 10 or 20 feet in front of you and keep your shoulders back and down, “swinging from your shoulders, letting everything kind of relax” and keep your core tight, and walk “as if someone is extending your spine, as if you’re kind of being lifted from the crown of your head.”
• Cadence: Take more steps. Stepping more frequently puts less load on the joints. And consider using nordic walking poles as many people find them helpful.
• Shoes: Ensure your shoes fit well and you can walk without any discomfort. Thornton also recommends shoes with good grip for winter walking, as well as wearing brightly-coloured clothing or reflectors so you’re visible to cars.
• Pedometers/apps: Count your steps. According to Thornton, you’re more likely to walk more. But you don’t need an expensive app or counter, an inexpensive pedometer works just as well.

For people who are unable to walk or use their legs, the many benefits of walking can be achieved through rolling a wheelchair or other kinds of low-impact exercise, especially outside, Thornton added.

She also says that you don’t have to start with an hour long walk, just begin with what you can manage. A slow ten minute walk is better than no walk. As for intensity, Thornton says you should walk at a brisk pace. Meaning you can still have a conversation, but you might break out in a sweat and your heart rate is a little bit higher.

There is much more to know to maximize your walks; find it here.

Source: https://bit.ly/3eGVzYw