Now here’s a reason to get your walking shoes on – experts have found that walking as little as ten minutes a day reduces the risk of dying from all cases by 40%.
Researchers from Inje University Sanggye Paik Hospital in Seoul studied more than 7,0000 adults who were over 85 and tracked their level of exercise.
57% admitted they didn’t walk at all and 8.5% walked less than an hour a week. 12% admitted to walking between one to two hours per week.
How walking every day can reduce the risk of dying
Experts found that those who walked often were two-fifths less likely to die from any cause compared to those who didn’t do any type of activity.
Lead author Dr Moo-Nyun Jin said these findings should encourage people to “keep walking throughout life”.
“Walking was linked with a lower likelihood of dying in older adults, regardless of whether or not they did any moderate-to-vigorous intensity physical activity.”
“Our study indicates that walking even just one hour every week is advantageous to those aged 85 years and older compared to being completely inactive.”
“The take-home message is to keep walking throughout life.”
Dr Jin also said these findings should hopefully encourage elderly people to get moving.
“Adults are less likely to meet activity recommendations as they get older,” he added.
“Our study suggests that walking at least one hour every week is beneficial for people aged 85 years and older. Put simply, walk for 10 minutes every day.”
7 EASY ways to burn more calories while doing your Walking Exercise
1. Increase the pace
Like other cardio workouts, the more intensity you do, the more calories you will burn. Try increasing the pace of your workout. This will also help you get to your destination quicker!
2. Walk for an hour every day
Try walking exercise EVERY DAY. The more you do it; the more your body will get used to you using the same muscles and the easier it will become.
3. Up your step count
Track how many steps you’re doing every day. The aim should be for over 15,000 – which isn’t impossible to do. Take the stairs or get off your train stop early and walk the rest of the way to work. You’ll get there in no time
4. Look for hills
Is there a route with more hills that you can take? Walking uphill helps you burn even more calories and also tones your quads, glutes and calves.
You may feel out of breath for the first time that you reach the top of the hill, but it will get easier and easier the more you do it.
5. Add weights
Try adding ankle weights or taking a heavy backpack with you on your walk. It will help your heart pump faster and you’ll start building muscle as well as tone up.
6. Walk on the sand
Scientists say it takes up to 2.7 times more energy to walk on the sand than it does to move at the same pace on a hard surface. Find the nearest beach and get walking!
7. Break it up with short sprints
If you’re feeling fitter than you did before, you can always try including some short sprints in your daily walk. Hopefully, soon you’ll be able to run your whole journey.
4 tips to improve your walking exercise techniques
1. A good walking technique is crucial to losing weight
The secret is to visualise a target 5 metres ahead, and walk at a fairly quick pace towards that target.
Keep your chest raised and your shoulders relaxed. Breathe deeply and pretend that you are always walking on a straight line.
Don’t exert too much effort in elongating your steps. Swing your hands in time with your steps (unless you are walking with a pram, of course!) as you walk to support your momentum.
2. Find a comfortable pace
Your most natural and comfortable pace is best, as your brisk walking goal is to achieve longevity, aiming for a minimum of 30 minutes a day. Your speed and distance will come as you get familiar with the routine. Try walking for a few metres until you find the most suitable pace before you hit the road.
3. Set walking goals and schedules
Create a plan and stick to it. Set a schedule of 30 minutes a day, to begin with, then grow from that. As soon as you get a comfortable pace and technique, you can start measuring your walking distance using pedometers.
Purchase a pedometer, which can be found at most sporting goods stores, or check your running distance through free online pedometers before or after your routine.
4. Be familiar with your route
Health experts have advised us that we need to walk 10,000 steps a day to keep healthy (and some even say we should aim for 12,000 if we’re under 40). That’s around 8 kilometres a day, so it’s understandable if you don’t hit this goal right away.
We recommend that you find a spot 4 kilometres away from your starting point so you can walk 4 kilometres to it and then 4 kilometres back. That way, you would have completed your 10,000 steps before you even know it.
Incorporate a brisk walk into your 28 Day Weight Loss Challenge. Remember, this plan is your transformation into a new and healthier you.
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