6 simple ways to maximise your 15-minute power walk – The Times of India

Walking is one of the easiest, most convenient, and smoothest kinds of exercise. Almost everyone can participate in this low-impact workout. According to studies, walking can facilitate weight loss, lower tension and anxiety, and increase bone density. Walking instantly improves your mood. A decent pair of walking shoes is the only piece of equipment you’ll need, though they’re not absolutely necessary. Although the 10,000 steps a day target has received a lot of attention, even a 15-minute walk can help you overcome your to-do list, improve blood flow, and break up a boring and sedentary day. Here are some simple ways to make the most of your 15-minute power walk:

Change speeds

Compared to keeping a constant pace, changing speeds burns more calories. Thus, think about incorporating intervals throughout your training. Start out slowly and work your way up to a brisk walk. After you’ve settled into a steady pace, switch between walking at a moderate and high intensity. To indicate a change in pace, use stop signs, telephone poles, or park benches. Your muscles will work harder and burn more calories if you keep up the faster pace for longer. Even better, include resistance training in your routine, like lunges and squats.

Go uphill

To aid in boosting calorie expenditure, a person should often walk uphill. This might include raising the treadmill’s gradient for some people, while adding more hills to their outside walking regimen might be more appealing to others. Two to three times a week, one should try to walk up hills, stairs, or an inclined path. All you got to do is find your best-suited way to take.

Start and end with a warm-up

Spend some time increasing blood flow and activating the muscles you’ll utilize for walking, such as your quadriceps and hip flexors, before you begin striding. Leg swings, lunge walks, calf raises, toe taps, or any combination of these exercises that makes you feel loose should be done for a few minutes.

Add weight

Although a brisk stroll is an excellent cardiovascular workout, adding weights to your routine will help you reach new heights. Use ankle weights, a weighted vest, light dumbbells, a backpack, or a water bottle. As you gain strength, increase the weight from the beginning.

Add resistance training

Include intervals of resistance training to promote the creation of new muscle and burn more calories. Resistance training can be incorporated into a person’s stroll through exercises like lunges, tricep dips, burpees, pushups, and squat thrusts. By putting a flexible resistance band over your wrist, you can still incorporate strength training exercises and keep them handy. A person’s heart rate can be raised and muscular mass can be increased with brief activity sessions. Additionally, they might provide interest to the walking regimen.

Hop on some stairs

Including stairs in your program is an easy method to increase the intensity of your workout. One popular method for doing this is to plan your trip so that you walk regularly as a warm-up, climb stairs for more intense exercise, and then walk home as a cool-down.