Walking isn\u2019t just a way to get from point A to point B. It\u2019s also one of the best activities we can do for our health, especially as we get older. <\/p>\n
It\u2019s free, accessible, low-impact and you can do it anywhere. <\/p>\n
\u201cWalking is a tremendous way that you can improve your fitness, even if you\u2019re starting from zero,\u201d Dr. Vonda Wright, an orthopedic surgeon, tells TODAY.com.<\/p>\n
Contrary to popular belief, walking can be a good workout. And science shows it can boost longevity, too. <\/p>\n
However, if your walks are feeling too easy, it may be time to tweak your routine and dial up the intensity.<\/p>\n
Here are Wright\u2019s favorite ways to make walking more challenging to reap more benefits and promote healthy aging:<\/p>\n
Fitness Tip of the Day: Increase the Duration, Speed, Weight or Incline on Your Walk<\/p>\n
If you\u2019re just starting a walking routine, \u201cget off the couch and just take a walk, (ideally) after your biggest meal,\u201d says Wright.<\/p>\n
Aim to walk at a moderate-intensity pace for at least 30 minutes, about five days of the week. <\/p>\n
\u201cWhen that gets easy, we need to progressively overload our walk,\u201d says Wright. This means dialing up the intensity of walking to make it more challenging on the body.<\/p>\n
You can do this in several ways, Wright says:<\/p>\n
Walk for a longer time or distance.Walk at a faster speed.Walk at an incline.Add weight to your walks.Why It Matters<\/p>\n
Walking on its own is a good form of aerobic exercise and an excellent way to promote longevity. <\/p>\n
Research shows that walking for as little as 11 minutes per day<\/a> can reduce the risk of chronic disease and extend your lifespan, TODAY.com reported previously.<\/p>\n However, using the principle of progressive overload can transform your walk into a more challenging workout with more benefits, including endurance, strength and longevity.<\/p>\n Progressive overload means gradually increasing the amount of time, weight or intensity of a workout to challenge the body.<\/p>\n Walking for a longer time or distance, for example, will help the body switch into exercise mode and burn more calories, TODAY.com reported previously. In the long run, it may lower the risk of death from all causes and boost longevity, studies show<\/a>.<\/p>\n Increasing the speed of your walk<\/a> requires your heart to pump faster and your lungs to work harder \u2014\u00a0over time, going faster can improve endurance and cardiovascular health. <\/p>\n Adding weight places more stress on the body and challenges the muscles, forcing them to adapt by growing stronger and larger. Increasing resistance or impact can also help improve or maintain bone density<\/a>, which is crucial for healthy aging.<\/p>\n How to Get Started<\/p>\n If you\u2019re new to walking or fitness, Wright recommends working gradually up to your desired time. \u201cStart with five minutes, then 10 minutes and work up to 30 minutes,\u201d she says.<\/p>\n Once you get into a comfortable 30-minute walking routine, Wright recommends changing one variable at a time to make your walk more challenging. Once you adapt, change another variable, and continue this process.<\/p>\n Here are some examples to get you started: <\/p>\n Aim to walk for 10 more minutes or 1,000 more steps.Increase your pace to a brisk walk<\/a> (3-4 mph) or try the interval walking method.<\/a>Wear a 20-pound weighted vest<\/a>, carry light dumbbells or use ankle weights.Walk up hills outside or increase the incline on a treadmill. <\/p>\n Always consult to your doctor before changing your exercise routine, especially if you have any underlying health conditions or previous injuries.<\/p>\n