Scientific walking: 3 exercises recommended by experts

Walking is a simple form of exercise but brings many health benefits. Below are 3 walking exercises suggested by leading experts.

Walk at least 10,000 steps a day

“From a physiological perspective, walking increases your heart rate and burns calories,” says renowned American trainer David Kirsch. “But it’s also a great way to increase your mind-body connection, focus on your breathing, enjoy nature, meditate, and relieve stress.”

For beginners, aim for a few thousand steps a day, which is ideal for heart health and weight control. Once you get used to it, you can challenge yourself to 15,000-25,000 steps a day.

Kirsch also suggests adding in a few movements like jumping jacks, lunges, squats, or squat jumps every few minutes of walking. Incorporating these exercises will help build muscle, improve cardiovascular health, and increase endurance.

Walking and jogging alternately is very good for health.

Photo: AI

Walk 30 minutes a day

Dr. Amy Rothberg, an endocrinologist at the University of Michigan (USA), shared: “Walking at least 30 minutes a day, 5 days a week helps maintain a healthy weight. This is an aerobic exercise, mobilizes many large muscle groups and is suitable for most people.”

With this exercise, you do not need to walk continuously for 30 minutes, but can divide it into 10-minute intervals throughout the day. Such short walks can be more effective than walking continuously, improving metabolism, lowering blood sugar and reducing blood pressure, according to Health (USA).

Short bursts of vigorous activity help build stamina, while moderate-intensity walking helps burn fat. Breaking up your walking time also creates a sense of “success,” which can help motivate you to exercise.

Alternate walking and jogging

“Adding running segments to your walks will help you burn more calories. This way you can gradually increase your running distance while also reducing the risk of injury,” says American running coach Jeff Galloway.

Specifically, start by running 5-10 seconds per minute for 10 minutes, then gradually increase to 30 minutes. Once you get used to it, you can increase the running time, for example, running 30 seconds per minute for 30 minutes.

Source: https://thanhnien.vn/di-bo-khoa-hoc-3-bai-tap-duoc-chuyen-gia-khuyen-khich-185250930220451343.htm