Several people in Irvine, CA, have asked how to increase their gains at the gym without spending more time there. I always suggest adding steps to their daily routine. It’s perfect for people who don’t have a workout plan yet and want to extend their life span by getting fitter. It’s free. You can do it anywhere and modify it based on your fitness level. The more you exercise, the further or faster you can walk. It’s easy to combine with your regular fitness program, so it’s a great supplement.
If an intense workout is too much, try walking.
You may not be ready to do push-ups or pull-ups and burpees are out of the question. Walking is a good starting point that almost everyone can do. It increases leg strength and cardio. If you pump your arms or carry weights when swinging them, build upper body strength. It’s not the best exercise to become your best self, but an excellent place to start. The Department of Health and Human Services suggests each person gets 150 to 300 minutes a week at a moderate pace or 75 to 150 minutes of vigorous exercise. If you can’t do a full 25 or 30 minutes, break it up into 5-minute sessions you do throughout the day.
Walking more can reduce the potential for certain health conditions and improve those you have.
Walking can increase your bone density or prevent bone density loss. That lowers your risk for osteoporosis. It boosts circulation and respiration, making it a heart-healthy activity. Walking improves balance and helps reduce the potential for falls. It also can improve leg strength and functional fitness. The stronger you are, the longer you’ll be able to live unassisted as you age.
Walking won’t replace a total fitness program.
Walking is a good supplement and an excellent place to start but it isn’t the ultimate fitness program. Fitness training should include endurance, flexibility, balance, and strength exercises. While walking can help in those areas, it doesn’t provide all the benefits of a complete workout. You can increase the benefits by wearing ankle weights or arm weights. You can also turn your walk into a HIIT—high intensity interval training—workout by walking at a high-intensity pace for a short time, then reducing your speed to a recovery pace for an equal time and alternating.
- Add swimming and aquatic exercises, bicycling, and dancing into your daily schedule when you want more, but aren’t yet gym-ready.
- Increase your steps without interfering with your present schedule. Parking further from the store or your destination and walking is one. Walking to lunch or taking the stairs instead of the elevator also helps.
- When you increase walking, you’ll burn more calories. That makes losing weight easier. You don’t have to start by walking far if you’re completely out of shape. Just increase it as you get fitter.
- Always focus on form, no matter what exercise you do, even walking. Your posture is important. Keep your shoulders back and head up, swinging your arms naturally as you walk.
For more information, contact us today at Next Level Fitness