To fight against a sedentary lifestyle and its harmful effects, there's no need to run a marathon or lift your cast iron weight. Walking 10 minutes a day already helps reduce the risks of many diseases such as cardiovascular pathologies, dementia, depression and even back pain…
However, there are some tips that can make these daily walks even more beneficial for your health. Jack McNamara, a specialist in clinical exercise physiology at the University of East London, shared his advice in an article in the journal The Conversation in December 2024.
Walking and health: speed matters
Jack McNamara's first tip to make your walks more beneficial to your body is to vary the speed of movement. This technique, called interval walking, consists of alternating phases of fast walking and slower ones. According to several studies, the latter records greater improvements in cardiovascular health, blood sugar control and even endurance. Furthermore, it leads to a reduction in body fat.
“To incorporate this into your daily walks, try picking up your pace for a few minutes and then returning to your normal speed. Repeat this cycle throughout your walk to increase your heart rate and burn more calories.”writes the expert.
If your goal is to burn calories and boost heart health, opt for walking faster than your natural pace. “Data analyzed from more than 50,000 walkers found that a pace of at least five kilometers per hour (about three miles per hour) was associated with a reduced risk of death from any cause.”specifies the author.
Add difficulty to walking
For those who do not want to speed up, the solution is simply to add weight by wearing, for example, a backpack or a weighted vest. “If you're keen to try, it's important to start with a light weight to avoid strain or injury. Ideally, you should start with a vest or backpack that is around 5% of your body weight”. The weight carried during the ride can then be gradually increased.
The other way to make walks more beneficial to your health is to incorporate inclines or stairs into your route. This allows you to work on balance, but also to work other muscle groups, particularly in the legs and glutes. “This not only increases strength, but also calorie expenditure since walking uphill increases the intensity of your physical activity, without the need to walk faster”specifies the scientist.
Mindful walking to boost mental health
If walks are beneficial for the body, they can also be beneficial for the mind. Jack McNamara therefore suggests practicing conscious walking. “This involves paying close attention to your movements, your breathing and your surroundings. Research has shown that people who walked (mindfully) regularly for a month saw their stress levels drop, as well as improved mood and overall mental health“, specifies the author of the article.
Final advice before hitting the road: remember to walk slowly for the first few minutes to warm up your muscles and do stretches at the end of the walk to avoid injuries. It is also essential to have good shoes, clothing suitable for the weather and to have a bottle of water with you.
