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Jan 19

Is walking good exercise? 3 ways to make it worthwhile, from a top trainer – Women’s Health UK

Exercise Programs Comments Off on Is walking good exercise? 3 ways to make it worthwhile, from a top trainer – Women’s Health UK

Walking is having a main character moment, and I'm so here for it. Between so-called "hot girl walks", Nordic walking, cosy cardio, and the

First, lets get technical. 'A walk is when you have constant contact with the ground, according to the definition of the American Track and Field Programs,' says Bradee Felton, CPT, a certified personal trainer and holistic health coach. 'It becomes a run as soon as both feet are off the ground at any time.'

Meet the expert: Bradee Felton, CPT, is a certified personal trainer, holistic health coach, and founder of Fit for Hiking and the Mountain Metabolic Method digital workout programs.

But, is walking good exercise? Yes, walking is excellent cardio (specifically, you hit a steady state zone 2). However, if it's the only type of workout you do each week, especially if building and maintaining muscles is on your list, you might be falling short. Hitting your steps is just one part of a holistic fitness routine.

Youve likely heard walking 10,000 steps a day is the ideal goal (which equates to roughly five miles), but this isnt necessarily true for everyone. 'Walking 10,000 steps can be a great marker, but you want to make a goal that is good for you,' says Felton. 'Are you currently walking only 1,000 steps all day and need a more realistic goal? Make it a goal to have 5,000 steps,' she explains. Start small and work your way up.

Its also helpful to break up your step goal throughout the day and go for small 10-to-20-minute walks when possible, says Felton. Think pacing while on the phone, using stairs instead of the lift, and using a walking pad while working, she explains. Instead of fixating on an exact number of daily steps, focus on creating a realistic and sustainable long-term habit for your lifestyle, she adds.

Ready to put some pep in your step? Ahead, an expert trainer breaks down whether walking is enough exercise, along with its major rewards and safety tips to get going.

Walking every day is an awesome way to up your daily movement and reap the health benefits, but it's likely not quite enough. Felton also recommends incorporating two to three days of resistance training each week.

'It really doesnt need to be much more than two to three days of resistance training to maintain muscle mass and keep your total daily energy expenditure in check,' she explains. 'The general population should be performing some form of resistance training each week to prevent muscle mass loss, which contributes to a slower metabolism, lower bone density, less strength in daily activity, and faster ageing.'

Walking is also a vastly different stimulus than a typical strength or HIIT workout, so its not really fair to compare the two, says Felton. 'Walking increases your non-exercise energy expenditure, but it wont increase muscle mass as well as lifting weights, which is why doing both each week is recommended.'

That said, if you cant incorporate resistance training, dont panic! 'Walking is the best foundation for getting in shape and is very underrated in the fitness world,' says Felton. 'You will certainly get in better cardiovascular shape by walking daily, especially if youre continuing to increase distance and pace and add in hills.'

Okay, so how many steps should you *actually* take a day? It depends. 'Its important to see what youre doing currently, and build on that,' says Felton. 'In general, 8,000 to 12,000 daily steps is a great goal, however, if right now youre only walking 2,000 steps a day, start by shooting for 4,000 and try to build up from there so you dont become overwhelmed.'

If youre ready to level-up your walking and add some extra oomph to each step, Felton recommends the following tips. Each one helps up the ante without pushing the pace to a run.

Like any activity, its important to stay safe and remain vigilant while walking, especially if youre going for a stroll outside. For one, always tell someone your route and timing, says Felton. Consider sharing your location with a loved one or download an app that tracks your exact route. In the same vein, always have a charged device like your phone or Garmin to contact help if needed, she adds.

Another must? Walk in well-lit designated areas for pedestrians and wear reflective clothing if you walk in the early morning or evening. Its also best to walk with a buddy and avoid wearing headphones or staring at your phone if you plan to walk after dark, says Felton.

If youre new to fitness or moving your body, ease into things and consider investing in a pair of walking shoes to keep you comfortable, stable, and supported, says Felton. 'Before jumping into a fast pace or intervals, start off slow.'

Lastly, wear sunscreen and stay hydrated. Yes, even if its cold or cloudy! Your whole bod will thank you.

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Is walking good exercise? 3 ways to make it worthwhile, from a top trainer - Women's Health UK

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