Walk in a figure-eight pattern.
Figure-eight walking is a movement exercise that can be easily done both indoors and outdoors. Imagine a figure eight on the ground and move repeatedly around the imaginary figure eight along the curves, repeating several times.
According to a 2018 study in the International Journal of Physical Education , Sport and Health, the figure-eight walking technique, also known as the infinite walk or Siddha walk, is an effective full-body exercise that promotes weight loss, improves joint flexibility, and strengthens muscles through constant changes in direction.
Walking in reverse
Walking backward, or walking backwards, offers more positive health benefits than regular walking. This walking style engages different muscle groups, including those in the lower back and hamstrings, which are less activated during regular walking.
A study published in the International Journal of Sports Medicine showed that walking backward and running are extremely beneficial exercises for the cardiovascular system. Regularly practicing these methods helps to tone the body and lose weight quickly. In addition, this exercise method is also very beneficial for knee recovery because it puts less pressure on the knee joint.
Walking at an angle
Walking at an angle, such as climbing stairs or walking at an angle on a treadmill, is an effective way to increase workout intensity and engage multiple muscle groups.
This method helps exercisers focus on the lower body, especially the gluteal and calf muscles. Walking at an angle can help burn more calories and improve cardiovascular health.
According to a study published in the Journal of Biomechanics, walking on a 5% incline burns 17% more calories than regular walking, a figure that rises to 32% when the incline reaches 10%.
Walking with weights
Walking with weights involves carrying dumbbells or ankle weights while walking. This method helps burn more calories and build muscle.
Although this type of exercise can help strengthen and improve joint endurance, and increase bone density, it's important to avoid lifting excessively heavy weights as this can lead to injury.
Walking in silence
Silent walking, as its name suggests, is a way of moving around without any distractions, such as listening to music or podcasts. This form of exercise helps practitioners connect more deeply with their surroundings and themselves.
By focusing on breathing and body movements, silent walking helps to clear the mind, reduce stress, and balance emotions.
A study published in 2022 by Science Daily found that an hour of silent walking in nature reduces stress on the brain. The study also found that people who spend time in nature improve concentration and lower high blood pressure.
Source: https://laodong.vn/suc-khoe/5-kieu-di-bo-giup-giam-can-nhanh-chong-1373487.ldo
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