How to walk to stay healthy and in shape?

There is a common misconception that walking is a simple exercise that is not enough to help lose weight, however, experts say that if practiced regularly and with a plan, it is completely beneficial to maintain body shape and health.

Fitness trainer James Rodgers, who works in the US, shared with the news site Eat This, Not That! that walking is a great activity for weight loss and will be more beneficial if you make it a natural habit, done regularly and with a plan.

However, this coach does not encourage plans that are difficult to implement regularly and are "unimaginable" for many people, such as walking 10,000 steps/day, because this can become a burden.

Walking regularly can absolutely help you lose weight.

To walk effectively, first focus on building endurance through regular exercise. Your walking sessions should have specific goals, perhaps starting with just 15 minutes, then increasing by 10 minutes every 2-3 weeks until you reach the 1 hour mark.

In addition, this trainer also advises people to not only focus on the number of steps but also combine speed and tempo (number of steps/minute), pay attention to swinging the arms faster. In particular, walking on new terrain that challenges the muscles (trails, bumpy roads, parks) will make the exercise more interesting.

Another misconception about walking is that it’s not “hard enough” or vigorous enough to aid in weight loss. According to James Rodgers, there are many ways to increase the intensity of your walk through terrain, speed, incline, and carrying weight.

James Rodgers also emphasizes that walking on an incline increases heart rate, increases fat burning and works muscles, including the glutes, quadriceps and calves.

In addition, walking with a companion can also help us discover new routes and share useful tips to make exercise less boring and more effective.

Source: https://thanhnien.vn/di-bo-the-nao-de-khoe-nguoi-dep-dang-185250221215553327.htm