Walking as a cardiovascular exercise
Walking is the most accessible and effective type of cardiovascular exercise. It improves heart health, develops circulation, increases lung capacity, and aids in weight management. Being a low-impact exercise, walking is extremely gentle on the joints so it is considered to be a good exercise for everyone to adapt according to fitness level. Be it beginner or regular exerciser, walking can be the cornerstone for your fitness routine.
Walking mainly involves the lower body, and there may not be enough stimulation on the upper body or the core. Without other physical activities happening simultaneously, walking will not contribute to fitness. Thus, the best fitness routine would be a combination of physical exercises that focus on muscle, bones, and flexibility.
Combining walking with strength training
Strength training is beneficial for developing and maintaining the bodies’ muscles. It also contributes to bone density and functional fitness. Walking mainly builds endurance, but strength training targets specific muscle groups and builds body composition as a whole. Exercises in strength training that focus on squats and lunges, for instance, in conjunction with weight lifting or push-ups, can activate the upper body, the core, and the lower body. Adding strength training into your walk will also make you achieve a more rounded workout. Strength training also prevents muscle imbalances that can be the result of repetitive movements that come with walking; this would lead to better posture and thus minimize risks of injury.
Combining core exercises with walking
A strong core maintains good posture, prevents back pain, and attains a general state of balance and stability. Walking basically engages the lower body; however, it does not fully challenge the core muscles. Adding core exercises to one’s regime may help improve walking form, reduce the risk of injury, and add functional fitness. There are different core exercises such as planks, side planks, and Russian twists that can be added to a walking routine. Core strength also enhances movement efficiency and endurance while walking.
Basic FULL BODY | No Equipment Home Workout (Level 3-4)
Incorporating stretching exercises into walking routine
Walking is not ideal for flexibility. Flexibility is a very important part of fitness because it allows for more efficient movement patterns, reduces the risk of injury, and prevents muscle stiffness. Incorporating stretching and mobility exercises into your walking routine can help improve your range of motion, enhance muscle recovery, and prevent tightness. Dynamic stretching might involve controlled movements preparatory to your muscles and joints for a walk; some examples are leg swings, arm circles, or hip rotations. After a walk, try to stretch for 20-30 seconds to increase flexibility and then release tension in the muscles. Pay close attention to calves, hamstrings, quads, and the hip flexors since these are often tightened by walking.
Pay attention to balance and coordination as well
Walking helps in improving balance and coordination. Walking on uneven ground requires balance and coordination. In fact, with age, most of us end up lacking balance, risking falls and injuries. Adding balance workouts to your workout will help you improve stability, coordination, and proprioception- awareness of body position in space. You can also add some balance exercises, like single-leg stands, heel-to-toe walking, or balance board exercise to your walks. It targets your stabilizing muscles in your ankles, knees, and hips that are important for giving you proper gait and preventing falls. You can do them before your walk or after your walk, then during your strength training sessions so you are properly fit.
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