In this article, you will find five walking habits that can improve your overall health and slow aging.
Most people underestimate the power of a brisk walk. But, according to Mayo Clinic, incorporating this type of cardio into your daily routine can help you shed fat, improve your cardiovascular fitness, provide an energy boost, enhance your coordination and balance, lower stress and tension, and make your immune system stronger. Fitness Buffhq explains that if you want to stay healthy and fit as you age, the best is to lace up your sneakers and hit the trails to get these benefits!
Following are the top 5 walking habits after 50 that will keep you fit and healthy as you grow older and slow down aging.
Skip the escalators and elevators
This is one of the best ways to increase your daily steps and calorie burn—totally ditch escalators and elevators. Use the stairs instead to make your body work harder to get there faster – where you need to be.
Another helpful tip is to park further away from your destination. I always suggest to my more sedentary type clients who work office jobs to do this to increase their daily step count. It really helps! Adopt this habit to keep your body in top shape.
Related: How You Can Turn Walking Into 3 Times Better
Take more than one walks daily
To increase everyday activity, you must include at least two walks into your daily routine. Going for at least thirty minutes is the minimum, so you should do more than that to optimize your health and slow aging. An effective trick is scheduling two walks, one in the morning and another during lunchtime/early afternoon or post-dinner. I prefer having at least three walks per day.
Research shows that taking a light walk after eating can reduce the body’s insulin and blood sugar levels (Source: WebMD). Fitness Buffhq reveals, “With walking and even standing, there are contractions of your muscles. So if we do physical activity before the glucose peak (after eating), typically sixty to 90 minutes, we will benefit from not having the glucose spike.” That is why it’s recommended to have your last meal or snack of the day at least two hours before you hit bed.
Related: Do This To Increase Your Calorie Burn While Walking
Add light hand weights to your walks
This is the best way to make your walks a bit more challenging. If you’d like, please take some light hand weights with you. The extra load you’re carrying will make your work a little harder during your walk, which will help you burn more calories and work your upper body during the walk.
A caveat is not to select weights too heavy because they can shake off your natural walking pattern. Instead, begin with one to 2 pounds.
Alternate your speed
The fourth walking habit that slows down aging is alternating between a steady pace and more of a “power walking” speed. This will elevate your heart rate, improve your cardiovascular health, and burn more calories. You can start with intervals of 30 to 60 seconds of power walking in between your regular walking pace.
Take your pup along for the cardio fun
The last excellent walking habit is for those who are proud dog parents. It’s cardio fun to get into – taking your pup along with you. You are likely to walk even more than if you were by yourself.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, the USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me, age is just a number!”