5 ways to make your daily walk more beneficial in 2025

Analysis: A few small changes to the way you walk can make your health even better

by jack mcnamara, University of East London

Physical activity doesn't have to be complicated. Even just 10 minutes of brisk walking each day can provide many health benefits. lower the risk of some diseasesheart disease, stroke, and some cancers.

By making small changes to the way you walk, you can transform this simple daily action into something even more beneficial to your health. If you want to get more out of your walking, here are 5 ways to make it more effective.

change speed

One way to make walking more effective is to vary your speed. Instead of maintaining a steady pace, try walking faster and building in a slower recovery period afterwards. This technique, known as interval trotcan improve cardiovascular function more effectively than walking at a constant speed.

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One study conducted over four months found greater improvements when alternating 3 minutes of brisk walking with 3 minutes of moderate-paced walking. Blood sugar control and fitness level In adults with type 2 diabetes, interval walking also leads to decreased body fat and increased overall physical endurance compared to adults who walked at a steady pace over the same period of time.

To incorporate this into your daily walk, try increasing your pace for a few minutes and then returning to your normal speed. Repeating this cycle while walking increases your heart rate and burns more calories.

increase the pace

Walking faster not only gets you to your destination faster, but also provides greater health benefits.

An analysis of data from more than 50,000 people who walked at a pace of at least 5 kilometers per hour (about 3 miles per hour) found that Risk reduction Reduces risk of death from all causes, including significantly lower risk of death from cardiovascular disease and cancer.

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Researchers have also shown that increasing walking speed can: improve heart health It also helps with weight management.

If you are unsure of your own pace, aim to walk at a pace that allows you to breathe heavily but still be able to have a conversation.

add weight

Carrying extra weight while walking increases the intensity of your workout. Wearing a weighted vest or backpack forces your muscles to work harder. Build muscle strength and burn more calories.

If you want to try this, it's important to start with a light weight to avoid strain and injury. Ideally, you should start with a vest or backpack that weighs about 5% of your body weight. Therefore, a person who weighs about 80 kg can start by adding only 4 kg to the backpack.

Gradually increase the weight as you feel comfortable. Make sure your weight is evenly distributed and maintain good posture while walking.

Add hills and stairs

Adding an incline to your walk can make a big difference. When you walk uphill or climb stairs, different muscle groupscompared to walking on flat terrain, is particularly taxing on the legs and buttocks. Not only this, increase strengththat too burn more calories Because walking uphill increases the intensity of your workout, even if you don't actually have to walk fast.

Additionally, the downhill walk on the way back will also be improved muscle function and balance In the same way.

Mindful walking time

Walking is not only good for your physical health, it also improves your mental health.

Mindful walking is one way to do this. This includes paying close attention to your movements, breathing, and surroundings. Studies have shown that people who regularly practiced mindful walking for a month had lower stress levels and improved mood and mood. overall mental health.

To try mindful walking, start by focusing on the sensation of each step, the rhythm of your breathing, and the sights and sounds around you. This not only improves your mental health but also makes your walks more enjoyable.

How to get started

You don't need to make any major changes to strengthen your gait, but there are a few things to keep in mind to ensure your safety, reduce your risk of injury, and maximize your effectiveness.

• Warm up and cool down: Start with a few minutes of easy walking to warm up your muscles. At the end of your walk, slow down and do some light stretching to cool down.
• Wear suitable shoes: Choose comfortable shoes with good support to prevent injuries.
• Stay hydrated: Bring water to avoid dehydration, especially on long walks or hot days.
• Listen to your body: If you experience pain or discomfort, slow down or take a break. Consult your doctor if the problem persists.
• Gradually increase the intensity. If you want to add weight, try hills, or increase your speed, do it gradually to allow your body to adapt. This means making a little effort each time to gauge how you're feeling.

Walking is a great way to improve and maintain your health. You can further improve your daily habits by making small changes to the way you walk.

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jack mcnamara He is a senior lecturer in clinical exercise physiology. University of East London. This article was first published conversation.

The views expressed here are those of the authors and do not represent or reflect the views of RTÉ.