Good Lifestyle

Simply put, the most important way ofWalk your way For a longer life, you have to walk regularly and, in a general way, walk in such a way that you are systematically defianting you, you enjoy yourself and do not hurt you. (Not, you do not necessarily need to aspire to reach 10,000 steps each day. In fact, a new study by Harvard Medical School notes thatWomen who walk only 4,400 steps per day are able to "significantly" reduce their risk of early death.)

To help you walk more regularly - and help you keep your walks difficult, fresh and safe for your body, we contacted several physicians and experts in shape for their advice. If walking is your favorite exercise - and assuming you are interested in living a longer life - what are the most important things you should do every day to make sure you get the most out of your walks ? Read about their answers.

Follow these tips and you will not only walk more, walk longer and add years to your life, but you will enhance your confidence, you will better drop negative thoughts, improve the quality of your sleep and increase Your creativity. Do not believe us? Just check theIncredible things happening when you walk more, says science.

It is common for riders, tennis players, basketball players to stretch and bring their muscles before doing exercise. The same goes for the case of serious and dedicated exercise marchers, saysTom Biernacki, MD, a surgeon on foot and ankle based in Michigan. "We see hundreds of people arrive at each spring with pain and injury that almost instantly walk their march," he says. "Studies are very clear in simple techniques for those who start a walkout routine."

According to Biernacki, if you make a 60-second self-massage of your calves, ischio-ham and Plantar fascia (mainly at the bottom of your feet), you will have almost a "gain of 50% muscle flexibility". "This massage can be done with a massage stick or roller of foam for excellent and fast results," he says. "We love that patients can roll their glutes, Istrants, then use the massage stick for their calf and bow for a minute or two, then move to stretch."

With regard to stretching, a single static stretching routine two minutes targeting your quads, your calves, your hips, glues and a lower back, can make all the difference. "The combination of massage and stretching has been demonstrated to reduce surprising and mass less stress on the knees and lower back," he says. "In our opinion, it's an essential component of any walking routine, and it comes from someone who sees too many walking routines ends in misery!" And for more big walking tips, do not missThe only type of march you do not do enough, says science.

Done: If you find a gratification and happiness thing to do, you are guaranteed to walk more, and go longer. "A study published at the end of last year in the university newspaperEmotionrevealed that the elderly (especially 60, 70 and 80 years) who put their intention to find a fear of their weekly outdoor walks were considered less negative, more positive emotions and have been described as happier than the control group , "SaidAllen Klein, a motivational speaker and the author ofThe factor fears: how a little wonder can make a big difference in your life. "In addition, workers of fear felt less upset and more socially connected."

He notes that walkers who did not focus on such intentions tended to focus more on things that were stressful or worried about their walks. "Since being too stressed can be bad for our health, the simple act of setting our intention to find a little fear on our walks can help us be less stressed, happier and more connected to others, which are a base for a longer life., "He says. And if losing weight is your goal, do not missThe secret to get to a lean body, let's say experts.

As we pointed out countless times here atETNT MIND + BODYThe best step is a quick walk, which is vaguely defined as walking so fast that you can talk, but you can not sing. If you are not going that quickly, your heart, your muscles and your lungs will simply not get the optimal training period. So remember: if you walk to exercise, you have to get upand go. And yes, it means breaking a sweat.

"Especially with" remote "walks, you should always break a sweat and challenge your body," says Frank Dennison, CPT, Rockbox Fitness. "If you do not feel like you're going anywhere or you do not feel Not your elevated heart rate after a few minutes walk, you should try to answer your pace to help you induce these things. "

Take this path,and you could add more than 20 years to your life.

Nothing will abbreviate your walks and make them less enjoyable than to feel the harmonious pain that has just wearing a pair of poorly adjusted walking shoes. Just like riders go to the store and try several pairs of shoes on a treadmill, walkers should do the same thing.

"You need to get appropriate walking shoes," says Lynell Ross, CPT, a coach and a director of health and well-being based on psychology toAdvocates of education. "Before starting your walking routine, invest in a pair of walking shoes that suits you. Good adjustment shoes can make the difference between a pleasant walk or painful pain."

If you want to invest in large walking shoes, make sure you are aware ofThe walking shoes of the secret cults that walkers everywhere are obsessed with andThe pair of walking shoes in your closet you should throw.

You know you have to keep your walks quickly. But to get even more of your walks, you have to incorporate intervals into your routine. "A large lap for walking is to incorporate faster rhythmic sets to your trip," says Dennison. "For example, for every five minutes of walking, you should walk at a faster pace for a minute. These intervals will help maintain your high heart rate, but also promote recovery between sets."

See here forA simple walking workout that is an incredible fat burner.

In addition, if you see hills along your walks, it would be wise to take them. "Taking a 30-minute walk on a steep hill would give inconsistency gradients - the inconsistency gradients are rarely smooth and even" -What will make your workout so much better, "says Cathy Spencer-Browning, VP training to The fitness companyMossa. "If you wanted to walk on a treadmill, try some of the programmed workouts, because they offer a lot more variety of movements. Combining hills and apartments and different speeds that place different requirements on the musculoskeletal system and the cardiovascular system. "

Dennison accepts. "Walking in tilting areas is also a sneaky way to burn additional calories during your walk," he says. "You do not necessarily need to go faster during the inclined sections, because the resistance already causes your body to work stronger. If you are on a treadmill, a level of inclination of 2-3 is a good Location To start for a beginner Walker on the treadmill. Gradually change the inclination level during your walk will also help increase the intensity and increase your heart rate. "

As a walk with more intention, a way outfire to walk more is to make your walks more enjoyable and more rewarding. A great way to do that, says Ross, is a fessory headphones and make your walk more meditative.

"People who spend time outside and in nature report to feel happier, more connected to themselves and their spirituality," says Ross. "When you walk, instead of listening to a podcast or music, try noticing the world around you. See how many different birds, animals or plants that you can spot. Try to be aware of the Things you could normally miss. Make a foot meditation daily can be a way to heal your mind and strengthen your body. "

If you do that, you will not reinforce your body and heart, but you will relieve stress and anxiety, which will also help you prolong your life.

Remember that your body does not care if you wear clothes made by Nike or a pair of old jeans: walking. Do not just do a 30-minute walk a call day. Take in walks wherever you are. "Use walking as a means of transport," says John Gardner, a NASM certified personal trainer and CEO ofTo start up. "The best way to make sure you include walking in your daily activities consists of making it a means of transport as much as possible. Instead of taking the bus, drive or search for a walk, walk to your destination . This can help you get even more walking every day. "And to make the most of your walks, do not miss outSecret side effects of walking before breakfast, says science.