{"id":316355,"date":"2026-02-25T11:04:12","date_gmt":"2026-02-25T11:04:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/316355\/"},"modified":"2026-02-25T11:04:12","modified_gmt":"2026-02-25T11:04:12","slug":"the-simple-3-3-30-method-that-supercharges-your-morning-walk","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/316355\/","title":{"rendered":"The simple 3-3-30 method that supercharges your morning walk"},"content":{"rendered":"

\u2018It lowers your blood pressure. It improves your heart health. It reduces risk of stroke, it decreases your risk of cognitive decline, it reduces anxiety, it improves your mood\u2026\u2019 Good Housekeeping\u2019s fitness expert, Kim Hawley, is a big fan of walking<\/a>. \u201830 minutes a day, that’s all you need,\u2019 she says. \u201830 minutes of brisk walking makes a huge difference to your health.\u2019<\/p>\n

That\u2019s why we\u2019re launching the 5 Million Steps Challenge. On 4 July, we\u2019re putting walking generally, and women\u2019s fitness specifically, firmly on the map. And we need YOU. Head to your local park, pavement, track or field and\u2026 walk. However far you can or want \u2013 10 steps, 10,000, 100,000… It all adds up.\u202f<\/p>\n

When you email us at\u202ffivemillionsteps@goodhousekeeping.co.uk<\/a>, or share your step goal get on social media with the hashtag #5millionstepchallenge, we\u2019ll tot them all up into a wider GH total. Together, we\u2019re aiming for the grand total of 5 million – a step change in women\u2019s health and fitness, taken together.<\/p>\n

\"how<\/p>\n

Yaroslav Astakhov\/\/Getty Images<\/p>\n

Because, as Kim says, walking<\/a> works wonders. But how can you supercharge those benefits? Try the Japanese walking method, suggests Kim. Essentially: \u2018it\u2019s three minutes of fast walking, then three at a moderate pace. Repeat that for 30 minutes.\u2019<\/p>\n

The method was developed by researchers at Shinshu University who divided over 200 study participants into three groups for five months. The first group did no walking training. The second went for moderate intensity walks. The third undertook the new, alternating pattern and saw the biggest improvements in their fitness levels. Their and blood pressure and inflammation<\/a> also improved the most, and they were better protected against dementia and osteoarthritis.<\/p>\n

Essentially, it\u2019s HIIT<\/a>, or interval training \u2013 boosting your cardiovascular fitness but at a much gentler pace. Proponents also praise the mental health benefits of walking in this more focused pattern. <\/p>\n

Want to go even further? \u2018Walk with weights,\u2019 suggests Kim. \u2018Get a backpack, pop some weights in it, or even just some bottles of water, and off you go. Or buy a weighted vest<\/a>. The most important thing is to make sure you do it every day, and stick to it.\u2019<\/p>\n

This year, GH is getting fit (enough). Join us! <\/p>\n

The Fit (Enough) Club is an accessible, realistic and fun fitness community for women who hate fads and like treats. Sign up to the Good Life newsletter and, along with wellness tips and health advice, you\u2019ll get a weekly dose of fitness advice, videos and expert insights. <\/p>\n

Get your Fit (Enough) Club fix to keep you moving and motivated throughout 2026. You\u2019ll also receive your special welcome pack. <\/p>\n

Ready? Get set… Go!<\/p>\n

Join Fit (Enough) Club!<\/a>
<\/p>\n

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