Walking at a faster pace, tackling inclines, or carrying additional weight can transform a routine stroll into a powerful stimulus for healthy aging and extended lifespan.
Walking is a powerful tool for health and longevity, especially as people age. It is free, accessible, and a low-impact exercise that can be done anywhere, TODAY.com reported.
“Walking is a tremendous way that you can improve your fitness, even if you’re starting from zero,” Dr. Vonda Wright, an orthopedic surgeon, tells TODAY.com.
Contrary to popular belief, walking can be a good workout. Research shows it can boost longevity, but when walks feel too easy, it may be time to increase the intensity. Wright shared her favorite methods to make walking more challenging to reap greater benefits and promote healthy aging.
To get started, Wright recommends newcomers “get off the couch and just take a walk, (ideally) after your biggest meal.” The initial goal is to walk at a moderate-intensity pace for at least 30 minutes, five days a week.
When that routine becomes easy, Wright advises applying the principle of progressive overload. This means gradually increasing the challenge to the body. She suggests four ways to do this:
- Walk for a longer time or distance.
- Walk at a faster speed.
- Walk at an incline.
- Add weight to your walks.
Walking on its own is a good form of aerobic exercise and an excellent way to promote longevity. Studies indicate that a daily walk of just 11 minutes is sufficient to decrease the likelihood of developing chronic conditions and add years to life.
However, using progressive overload can transform a walk into a more challenging workout with additional benefits, including enhanced endurance, strength, and longevity.
Increasing time or distance helps the body switch into exercise mode and burn more calories, TODAY.com reported previously. Studies have also found that over time, this practice can decrease the risk of mortality from any cause and contribute to a longer life.
A faster pace requires the heart to pump faster and lungs to work harder, improving cardiovascular endurance over time. Adding weight places more stress on the body, challenging the muscles to adapt and grow stronger. This type of increased resistance or impact can also help improve or maintain bone density, which is necessary for healthy aging.
For those new to walking or fitness, Wright recommends a gradual progression.
“Start with five minutes, then 10 minutes and work up to 30 minutes,” she says.
Once a comfortable 30-minute routine is established, Wright suggests changing one variable at a time to increase the challenge. After adapting, another variable can be changed, continuing this process.
Examples of these changes include aiming to walk for 10 more minutes or 1,000 more steps, increasing the pace to a brisk walk (3-4 mph) or try the interval walking method, wearing a 20-pound weighted vest, carrying light dumbbells or use ankle weights, or walk up hills outside or increase the incline on a treadmill.
Be sure to consult your doctor before altering your exercise regimen, particularly if you have any pre-existing medical issues or past injuries.