National Walking Day: How to Boost the Intensity of Your Walks

How to Boost the Intensity of Your Walks (Image Source: Shutterstock)

The Benefits of Walking

A sedentary lifestyle increases the risk of diseases like cancer, cardiovascular disorders, metabolic disorders, depression, and cognitive impairment. You need to stay active to stay healthy. Walking is a gentle cardio or aerobic exercise that you should add to your routine. Because anaerobic exercise works your heart and lungs to their limits, this helps keep them in shape, improve their endurance, and thus avoid related disorders. It’s not that hard to strengthen your heart. A strong heart equals better circulation, stable blood pressure, and an active mind. Walking lowers blood cholesterol, which prevents high blood pressure and thus reduces the risk of heart attack and other problems.

The Benefits of Walking│Dr. Eric Berg DC

Stretching Your Legs and Other Walking Tips

Many people, unfortunately, do not know how to walk properly, which is why they end up getting frustrated after not seeing any results from regular walking. It’s the type of aerobic exercise that people get bored of quickly. But that’s not what it’s supposed to be. Like other aerobic exercises, walking has its tricks and techniques for maximum benefits. Here are some of them:

  1. Stretch your legs frequently. Muscle soreness discourages many new walkers from continuing. But you can avoid that by incorporating a few leg stretches in your routine. Stretching your legs before and after walking can save you from injury and soreness.
  2. Maintain the right walking posture. A power walk is defined by good posture. Don’t look at the ground. Keep your head up, back straight, and neck and shoulders relaxed. Let your arms swing. This will allow you to move forward smoothly. Your abdomen should be straight, and you should move in long strides from your heel to your toe. Don’t hunch or curl your shoulders.
  3. Wear the right shoes. The last thing you want is blisters from shoes that are too tight. Choose a comfortable and strong pair of walking shoes. Your feet will have better support that way. Investing in good shoes will also motivate you to walk more often.
  4. Take weather and terrain precautions. If you live in the woods or plan on trekking, bring a trekking pole with you. Wear clothes that match the weather you’ll be walking in. Bring an umbrella if you know it’ll rain. But don’t let the weather bring you down. Remember your National Walking Day goal!
  5. Track your heart rate. You’ll miss out on the benefits of walking if you walk too slow or too fast. To decide your pace, first measure your max heart rate by subtracting your age from 220. Now, keep your target heart rate at 60 to 85% of your HR max.
Stretching Your Legs Before and After Walking Can Save You From Injury. (Image Source: Shutterstock)

What to Do on National Walking Day

National Walking Day gives you a chance to try something new, like joining a walking club or race. Yes, there are walking races too. You can also download fun step counting apps that reward you for every goal you accomplish. They can help you track your progress.

Walking is a Great Way to Exercise and Boost Cardiovascular Health. (Image Source: Shutterstock)


The American Heart Association introduced National Walking Day to promote healthier lifestyles. Walking is a great way to exercise and boost cardiovascular health. It keeps diseases at bay and makes your body and mind stronger. To gain the benefits of exercising, you must adopt a proper walking posture and pace, remain consistent, and set realistic goals. Once you’re convinced of its miraculous powers, invite your friends to join you on walks. Make it fun!



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