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The benefits of walking a mile a day
1.
certified personal trainer and creator ofBodyFit by Amy
We think of walking as primarily cardiovascular trainingwhich it is!
Walking up hills or on an incline reallytargets our glutesand hamstrings, she adds.
And walking [in general] requires significant core stabilization, so yourabdominal muscles are also engagingwith every step.
Best of all, because walking keeps the core engaged, the mile-a-day benefits might includeimproved posture, too.
According to theNational Institutes of Health, your bone tissue responds and grows stronger when you exercise.
Prioritizing exercise, like walking a mile a day, can also help youprevent bone lossas you age.
That push gives your heart a workout, and your bod a boost.
Walking can evenreduce your risk of heart diseaseby up to 30 percent.
Want more?
certified personal trainer and creator ofBodyFit by Amy
while still keeping your workout attainable and doable, according to Stonehouse.
We think of walking as primarily cardiovascular trainingwhich it is!
However, walking also works our entire lower body, including legs, calves, and hips.
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Try 5-minute blocks
Push for one minute, and then do four minutes at an easy pace.
Repeat the 5-minute blocks until you hit 3 miles or your timed goal.
When your form gets wonky, injuries can creep up.
(you could explore the way you move with theiPhone gait analysis.)
Sometimes when people get tired, their arms move less, he says.
But also be mindful of not crossing them too much.
For walkers, you want a good heel strike on the outside of your heel.
Youre going to naturally roll over to your midfoot and then off on your big toe.
So ideally you want to keep that heel strike, mid-foot, big toe, he says.
Treadmillsare one of those things that you either love or hate.
On one hand, they offer the ability to walk any time, any day.
On the other, you dont get the benefit of changing scenery as you walk.
No matter your stance on treadmills, the fact remains the same: Walking is walking.
For others, walking outside is more accessibleand free!and provides changing scenery and fresh air.
Your muscles and joints adapt to varied terrain and your balance and coordination are challenged.
What are some fun ways to easily add walking a mile a day into your routine?
Walking a mile a day can be done many ways.
If you wear a fitness tracker, walking a mile takes approximately 2,000 to 2,500 steps, Schemper says.
TheSuperhuman appalso offers a bunch of different walking meditations that can invigorate your steps.
Suffice to say, walking a mile a day can be a real treat.
Whats the best way to measure walking fitness progression?
Using a fitness trackerlike anApple WatchorFitbitis the most accurate way to track your steps and distance.
Listen to your body and track the changes you feel.
Is walking enough exercise?
Considering how leisurely walking a mile a day can be, many people wonder ifwalking is enough exercise.
According to Schemper, takingdaily stepsfor exercise (whether youwalk fastor walk far) is hugely beneficial.
So what are you waiting for?
Get stepping, and see those benefits roll in.
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