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#Post#: 843--------------------------------------------------
Better walking workouts
DIR By: agate
Date: June 28, 2015, 8:35 pm
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If you can walk at all, experts say you should keep on walking
as much as you can. Muscles suffer from disuse.
Some tips on walking from the Berkeley Wellness Letter, June 29,
2015:
--- Quote ---
> Better Walking Workouts
>
> Of all the ways to get and stay fit, walking is the easiest,
safest and cheapest. It can also be a lot of fun, with
attainable goals. Here are some suggestions to help you get the
most out of your walking workouts.
>
> 1. Do It Daily
>
>
> Try to walk briskly for at least half an hour every day, or
for one hour four times a week. If you weigh 150 pounds, walking
at 3.5 miles an hour on flat terrain burns about 300 calories
per hour. So this schedule would burn about 1,100 calories a
week. If you can’t work that into your schedule, try more
frequent, shorter walks.
>
> 2. Count Your Steps
>
> Get a simple pedometer or other fitness tracking device to see
how many steps you take a day. There are also various pedometer
apps available for smartphones. Aim initially for at least 5,000
steps a day and then try to work up to 10,000 steps. In addition
to walking at home and at work, incorporating some brisk walking
into your daily routine can help you achieve the higher goals.
>
> 3. Add It Up and Speed It Up
>
> Skip elevators and escalators and take the stairs instead.
Leave the car at home if you can walk the mile or two to a
friend’s house. Walk to work, or at least part of the way. If
you want to go faster, instead of taking longer steps, take
faster steps. Lengthening your stride can increase strain on
your feet and legs.
>
> 4. Swing Your Arms
>
> Bend them at 90 degrees and pump from the shoulder. Move your
arms in opposition to your legs—swing your right arm forward as
you step forward with your left leg. Keep your wrists straight,
your hands unclenched and your elbows close to your sides. The
vigorous arm pumping allows for a quicker pace, and provides a
good workout for your upper body.
>
> 5. Change Your Routine
>
> Try something different. For example, speed up for a minute or
two out of every five minutes. Or, alternate one fast mile with
two slower miles. And vary your terrain as well. Walking on
grass or gravel burns more calories than walking on a track.
Walking on soft sand increases caloric expenditure by almost 50
percent.
>
> 6. Climb Hills
>
> Combine hill walking with your regular flat-terrain walking as
a form of interval training. When walking uphill, lean forward
slightly—it’s easier on your legs. Walking downhill can be
harder on your body, especially the knees, and may cause muscle
soreness. So, slow your pace, keep your knees slightly bent and
take shorter steps.
>
> 7. Try Walking Poles
>
> To enhance your upper-body workout, use lightweight,
rubber-tipped trekking poles, which are sold in many
sporting-goods stores. This is like cross-country skiing without
the skis. It works the muscles of your chest, arms and abs,
while reducing knee stress. Find the right poles by testing them
in the store before purchasing. You should be able to grip each
pole and keep your forearm about level as you walk.
>
> 8. Use Hand Weights, With Care
>
> Hand weights can boost your caloric expenditure, but they may
alter your arm swing and lead to muscle soreness or even injury.
To start, use one-pound weights and increase the weight
gradually. The weights shouldn’t ever add up to more than 10
percent of your body weight. Ankle weights are not recommended,
as they increase your chance of injury.
>
> 9. Try Backward Walking
>
> This is demanding, since it’s a novel activity for most
people. If you’re doing it outdoors, choose a smooth surface and
keep far away from traffic, trees, potholes and other
exercisers. A deserted track is ideal. Try to go with a partner
who can keep you from bumping into something and help pace you.
Skip this activity if you’re elderly or have balance problems.
>
> 10. Choose Shoes Wisely
>
> You want to be comfortable while you walk. Shoes that are
specially designed for walking have flexible soles and stiff
heel counters to prevent side-to-side motion. But for normal
terrain, almost any comfortable, cushioned, lightweight,
low-heeled shoes will do just fine. It’s best to avoid
stiff-soled shoes that don’t bend.
--- End Quote ---
#Post#: 5298--------------------------------------------------
Updated recommendations on step counting
DIR By: agate
Date: September 10, 2026, 12:52 pm
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From NTK Institute (September 10, 2026)--"Different step count
and walking pace combos linked to lower mortality risk":
HTML https://ntk-institute.org/article/different-step-count-and-walking-pace-combos-linked-to-lower-mortality-risk
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