The Surprising Health Benefits of Walking: How to Make Your Walking Workout More Intense

Walking has long been underestimated as a form of exercise, but recent studies have shown that it can have significant physical and mental health benefits. Two new studies from autumn 2023 found that walking just 30 minutes a day can decrease the risk of severe cardiovascular disease and dementia. The researchers also discovered that the risks of heart disease and cancer decreased by 10% for every 2,000 steps walked each day, up to 10,000 steps a day.

Furthermore, the pace at which you walk can also impact the benefits. Walking at a pace of 80 steps or more per minute was found to reduce the risk of serious illness by a greater percentage than walking at a slower pace. However, walking at any pace on a regular basis can help reduce stress and body fat.

For those who still doubt the effectiveness of walking for weight loss, the amazing transformations of members of the Start TODAY walking group serve as proof that walking can indeed make a big difference. In addition to weight loss, walking has numerous other health benefits, including improving mood, increasing metabolism, improving sleep quality, and even improving bone density in premenopausal women.

To make your walking workout more intense and maximize its benefits, there are several strategies you can implement. These include walking for at least 30 minutes a day, picking up the pace, adding in hills, walking with hand or ankle weights, and gradually increasing your distance over time. By incorporating these techniques, you can supercharge your walking routine and see even greater results.

Overall, walking is a simple yet effective form of exercise that can have a profound impact on your health and well-being. So lace up your sneakers, hit the pavement, and start reaping the benefits of this underrated form of exercise.