Regular physical activity is essential for overall health, with the NHS reporting that consistent exercise can reduce the risk of serious health issues and premature death by up to 30 percent. Engaging in frequent exercise lowers the chances of developing conditions such as coronary heart disease, type 2 diabetes, colorectal cancer, breast cancer, osteoarthritis, depression, and dementia.
Walking is an excellent aerobic activity, especially for older adults, as it provides a manageable and effective way to stay active without the intensity of more strenuous workouts. Antonia Stevens, a physiotherapist at Spaulding Rehabilitation Hospital, shared her insights with Harvard Health on how to maximize the benefits of your walking routine.
Antonia explains, “Fitness walking can easily become a casual stroll. To maintain your workout’s effectiveness, you need to constantly challenge yourself by focusing on intensity.”
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A practical way to measure this is by monitoring your heart rate during walks. Calculate your maximum heart rate by subtracting your age from 220, then aim to keep your heart rate between 65-75% of this maximum to ensure you’re working within an effective range.
So how can you maintain this intensity? Antonia advises making conscious adjustments to your walking posture and mechanics. Start by standing tall, elongating your spine as if you’re being gently pulled upward from the crown of your head. Keep your shoulders relaxed, back, and down to encourage a stronger, more dynamic stride. Bend your arms slightly and swing them forward and back—not across your body—to help propel you forward.
When it comes to your footwork, adopt a heel-to-toe motion. Land on your heel with your toes lifted, then roll through to push off with your toes. Contrary to the belief that longer strides are better, quick, short steps are more effective. Place your advancing leg directly beneath your body before taking the next step to keep a steady, efficient pace.
To further increase the challenge, incorporate inclines into your walks. Walking uphill and downhill forces your body to work harder, enhancing the cardiovascular benefits. If outdoor inclines aren’t an option, try using a treadmill set to varying inclines to simulate this effect.
By focusing on these simple techniques—posture, stride, arm movement, and incline—you can transform your daily walk into a more vigorous, health-boosting workout.