Health: 6 types of walking and what is it best for

Health: 6 types of walking and what is it best for

Health: Walking is one of the simplest forms of exercise, accessible to people of all fitness levels. But did you know there are different types of walking, each tailored to specific health benefits? From improving heart health to boosting mental well-being, the type of walking you choose can play a significant role in achieving your fitness goals. Here are 6 types of walking and what they’re best for.

Brisk walking

Brisk walking, or walking at a pace where you can talk but not sing, is a powerful way to strengthen your heart and lungs. Studies show that brisk walking for at least 30 minutes a day, five times a week, can lower blood pressure, reduce bad cholesterol, and improve overall cardiovascular health. According to a study, people who regularly walk show lower blood pressure, reduced risk of stroke, and improved overall fitness.Aim for a speed of 3–4 miles per hour and swing your arms to increase intensity.

Health: 6 types of walking and what is it best for

Power walking

Power walking is a more vigorous version of brisk walking, involving a faster pace (4–5 mph which is near to 1 kmph) and exaggerated arm movements. This type of walking burns more calories than regular walking, making it a great option for weight management. A study published in 2001 found that walking a mile at 5 miles per hour burns just as much energy as jogging a mile at the same speed.

Trail walking

Walking on trails or uneven terrain not only connects you with nature but also improves balance and coordination. As per a study published in 2016, the combined benefits of exercise and spending time in nature make hiking a perfect activity for boosting health and well-being. The uneven surface of trails also engages stabilizing muscles, improving core strength and joint health.
Wear sturdy shoes and start with well-marked trails to prevent injury.
Health: 6 types of walking and what is it best for

Nordic walking

Nordic walking involves using specially designed poles to propel yourself forward. This technique activates your upper body, working your arms, shoulders, and core along with your legs. ‘Nordic walking provides additional benefits in upper-body muscular strength compared to conventional walking,’ says a study published in the National Library of Medicine.
Use lightweight poles with ergonomic grips to avoid wrist strain.

Walking backwards

Though unconventional, walking backward (retro walking) can enhance balance, improve posture, and relieve pressure on your knees. A particular study found that backward walking on a treadmill improved balance, walking speed, and heart-lung fitness. It suggests that this exercise could be a valuable addition to stroke rehabilitation.
Start in a safe, flat area and gradually increase your pace as you gain confidence.

Interval walking

Interval walking alternates between periods of slow and fast walking. This technique is excellent for improving endurance, heart health, and metabolism. Begin with a ratio of 1-minute brisk walking followed by 2-minute slower walking, gradually increasing the intensity over time.Health: Texas confirms first locally transmitted dengue case of the year

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