Why is walking so good for our health?

Regular walking can help maintain a stable weight, lower blood pressure and bad cholesterol levels, lower blood sugar levels, improve mood, memory and cognitive function, reduce stress and prolong lifespan. Many studies have proven that it is a beneficial form of exercise for people of all ages.

While lots of walking is good for the body, a certain amount of mileage and sustained intensity will get the maximum benefit from this activity. The recommended minimum is 30 minutes of moderate walking five days a week. Here are some tips on how to get the most out of your daily workout.

Aim for 15,000 steps a day

Walk as much as possible. According to a study cited by Consumer Reports, benefits in height, cholesterol, blood pressure and glycemic control are noticeable from 15,000 steps per day.

The usual goal for people who walk is 10,000 steps a day. But this number is not the result of scientific research. This first goal is considered a realistic minimum, but for a complete reduction in health risks, it is better to aim higher.

Accelerate your walking pace

Another way to get more out of walking is to walk faster. The conclusions of a 2007 study on the subject show that a faster step gives the same results as a higher number of steps. Try walking at a speed of 100 steps per minute, or just walk as fast as you can.

Spread your effort throughout the day

Taking 15,000 steps a day at once is not an easy task when you have a busy schedule. The solution: aim for several walking times. If you can walk for about 10 minutes at a brisk pace several times a day, you’ll reduce the time you spend sitting or standing and improve your cardiovascular health.

Split up your walking session

Instead of going for a full 30-minute walk at the same moderate pace, try high-intensity interval training. Alternate about 30 seconds to a minute of brisk walking with a minute or two of rest at a slower pace.

Opt for downhill routes

Don’t have time to walk as much as you want? Choose a path with elevation. If you increase the intensity of your walk up a steep hill, you’ll get the same result in half the time.