No time for the gym? No sweat. Walking can be done any time, any place, anywhere, and doesn’t require spendy kit (although you can TOTALLY justify buying some workout wear if you want to).
A university study found just 20 minutes of brisk walking a day reduces the risk of heart disease and stroke by 8 per cent; squeeze in 40 minutes and this could drop by 20 per cent.
Low-impact fitness is unlikely to cause injury to bones and joints, and can be tailored to any fitness level, and you’ve pretty much got the most perfect form of exercise right there! But let’s see if we can make it work a little bit harder for you…
Good posture and technique will maximise the health benefits of walking and avoid muscle soreness or injury. Stand straight and imagine a string is pulling you upwards, keeping your neck in line to reduce pressure on your spine. Activate your core, and keep your pelvis in a neutral position to reduce the risk of overloading your hip joints.
Try alternating two minutes of easy walking with two minutes of brisk walking for a HIIT (High Intensity Interval Training) exercise session to strengthen your cardio system.
Listening to upbeat music while you exercise helps you walk at a quicker pace for longer. Cyclists exercised faster and for more time on a stationary bike when the tempo of music increased by 10 per cent. Create a walking playlist with an upbeat tempo to supercharge your walk to work.
Setting yourself a walking goal is a good way to stay motivated. This could be a short-term fitness target, such as walking to work twice a week, or a long-term goal such as weight-loss or a long-distance walking event. Walking apps, such as MapMyWalk can help track your progress or a wearable device, such as a Fitbit, will measure your step and distance count each time.Shop Sports Nutrition Sources