Which Type Of Walking Is Good For You?
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| Running is the best type of walking |
Overview
Friends, in our other article we discussed about the health benefits of walking.
In this article, we shall discuss about different types of walking and how you can do them so that you can choose which type of walking is good for you. depending on your age, body, and health condition.
Different types of walking
There are several different types of walking that vary in terms of pace, purpose, and intensity.
Some of the most common types of walking include:
1. Brisk walking:
This is a moderate-intensity form of walking that involves a faster pace than normal walking.
It is a great form of exercise that can help improve cardiovascular health, endurance, and overall fitness.
How can we do brisk walking?
Brisk walking is a great form of exercise that can improve your cardiovascular health, boost your mood, and help you maintain a healthy weight.
Here are some tips on how to do brisk walking:
Wear comfortable shoes:
It's important to wear shoes that provide good support and cushioning to reduce the risk of injury and make your walk more comfortable.
Warm up:
Start with a few minutes of walking at a slow pace to warm up your muscles and prepare your body for more intense activity.
Pick up the pace:
Brisk walking involves walking at a faster pace than normal walking. Aim for a pace that is fast enough to get your heart rate up and make you feel slightly out of breath, but not so fast that you can't carry on a conversation.
Use good form:
Walk with your head up, shoulders relaxed, and arms swinging naturally at your sides. Keep your abs engaged and your hips stable.
Focus on your breath:
Breathe deeply and rhythmically as you walk, inhaling through your nose and exhaling through your mouth.
Cool down:
End your walk with a few minutes of slower walking to gradually lower your heart rate and ease your body back to its resting state.
Stay hydrated:
Bring a water bottle with you and take regular sips of water to stay hydrated during your walk.
Set goals:
Set goals for yourself, such as increasing the duration or intensity of your walks, to help you stay motivated and track your progress over time.
2. Power walking:
Similar to brisk walking, power walking involves a faster pace and more exaggerated arm movements. It can be a great way to burn calories and build strength.
3. Nordic walking:
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| Nordic walking involves using poles to engage the upper body muscles while walking |
Also known as pole walking, Nordic walking involves using poles to engage the upper body muscles while walking.
It is a popular form of exercise in Nordic countries and has been shown to improve cardiovascular fitness and overall health.
How to do Nordic Walking?
Here's a step-by-step guide on how to do Nordic walking:
Get the right gear:
You'll need Nordic walking poles that are specifically designed for this type of exercise. Make sure they're the right length for your height, and that they have comfortable grips and wrist straps.
Stand up straight:
Start by standing up straight, with your feet shoulder-width apart and your arms hanging down by your sides. Hold the poles with your elbows bent at a 90-degree angle, and your hands relaxed around the grips.
Take a step forward:
Take a step forward with your left foot, and plant the pole on the ground at the same time. As you plant the pole, make sure your wrist strap is securely fastened around your wrist.
Push off with your right foot:
As you plant your left pole, push off with your right foot, and swing your right arm forward. Your arm should swing naturally, like you're walking without poles.
Repeat on the other side:
As you plant your right pole, push off with your left foot, and swing your left arm forward. Keep alternating sides as you walk.
Use your upper body:
To engage your upper body muscles, use your arms to push down on the poles as you plant them on the ground. This will help you generate more power and speed as you walk.
Maintain a steady pace:
Try to maintain a steady pace as you walk, and focus on your breathing. Nordic walking is a great cardio workout, so you should be breathing a little heavier than usual.
Cool down:
When you're finished, make sure to cool down properly by stretching your muscles and taking a few slow, deep breaths.
With a little practice, Nordic walking can be a fun and effective way to stay in shape and enjoy the outdoors.
4. Hiking:
Hiking involves walking on trails or in natural environments, often with elevation changes and uneven terrain.
It can be a great way to enjoy the outdoors while getting exercise.
How should I do hiking?
Here are some tips on how to do hiking:
Choose the right trail:
Make sure you choose a trail that matches your fitness level and experience. Check the difficulty rating, distance, and elevation gain before you go.
Wear appropriate clothing:
Dress in layers and wear comfortable, supportive shoes with good traction. Don't forget a hat and sunscreen if you'll be hiking in the sun.
Pack the essentials:
Bring a map, plenty of water, snacks, a first-aid kit, and a fully charged phone. Consider bringing a backpack to carry everything.
Start slow and steady:
Begin with a slow pace to warm up your muscles, and take breaks as needed.
If you're a beginner, start with a shorter trail and gradually increase your distance and difficulty.
Stay on the trail:
Stick to the designated trail and avoid shortcuts or off-trail routes, as they can be dangerous and harm the natural environment.
Leave no trace:
Pack out all trash and dispose of it properly. Avoid disturbing wildlife or plants, and leave the trail as you found it.
Be aware of your surroundings:
Stay aware of any potential hazards such as steep drop-offs, slippery rocks, or uneven terrain. Keep an eye on the weather and be prepared for changes.
Enjoy the experience:
Take time to appreciate the scenery and enjoy the experience. Hiking is a great way to connect with nature and de-stress from daily life.
By following these tips, you can have a safe and enjoyable hiking experience.
5. Treadmill walking:
This is a form of indoor walking that involves using a treadmill. It can be a convenient way to get exercise when the weather is bad or when it is not safe to walk outside.
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6. Racewalking:
Racewalking is a competitive sport that involves walking at a very fast pace. It is a highly technical form of walking that requires proper form and technique.
How should you do racewalking?
Racewalking is a specific type of walking that involves a rapid pace and specific technique. Here are some tips on how to do racewalking:
Start with the basics:
Begin by standing up straight, with your shoulders relaxed and your arms hanging down by your sides.
Learn the proper technique:
Racewalking involves a specific technique that includes keeping one foot on the ground at all times, maintaining a fast pace, and swinging your hips and arms.
Warm up:
Before you begin, warm up by walking at a moderate pace for 5-10 minutes. This can help prevent injury and improve performance.
Practice drills:
To improve your technique, practice drills such as heel-to-toe walking, double support, and hip rotation.
Increase your pace gradually:
Start with a comfortable pace and gradually increase your speed over time. Remember to keep one foot on the ground at all times.
Use proper form:
Focus on keeping your arms and hips swinging naturally, and maintaining a smooth, rhythmic stride.
Cool down:
After your workout, cool down by walking at a slower pace for 5-10 minutes. This can help prevent injury and reduce muscle soreness.
Stretch:
Finish your workout with some gentle stretching to improve flexibility and reduce muscle tension.
By following these tips and practicing regularly, you can improve your racewalking technique and enjoy the many health benefits of this form of exercise.
7. Strolling:
Strolling is a leisurely form of walking that is done at a slow pace. It can be a great way to relax and enjoy the scenery while getting some light exercise.
8. Urban walking:
This type of walking involves navigating through busy city streets and sidewalks. It can involve a combination of brisk walking and strolling and may be done for exercise or transportation purposes.
9. Dog walking:
Many people walk their dogs as a form of exercise and to give their pets some much-needed outdoor time. This type of walking may involve stopping frequently to allow the dog to sniff around and explore.
10. Mindful walking:
This type of walking involves being fully present in the moment and paying attention to the sensations of walking, such as the feel of the ground beneath your feet and the movement of your body.
It can be a form of meditation or mindfulness practice.
How should you do mindful walking?
Mindful walking is a form of meditation that involves walking slowly and deliberately while focusing on the present moment and your surroundings.
Here are some tips on how to do mindful walking:
Choose a quiet and peaceful location:
Find a quiet and peaceful location, such as a park or nature trail, where you can walk without distractions.
Begin by standing still:
Begin by standing still and taking a few deep breaths. Focus on your breath, and feel the sensations of your body as you inhale and exhale.
Start walking slowly:
Begin walking slowly and deliberately, focusing on the sensations in your feet as they touch the ground. Pay attention to the movements of your legs, hips, and arms as you walk.
Focus on your surroundings:
Focus on your surroundings and take in the sights, sounds, and smells of the environment.
Notice the colors, shapes, and textures of the plants, trees, and other natural features.
Stay present:
Stay present and focus on the present moment, letting go of any thoughts or distractions that arise.
If your mind wanders, gently bring your attention back to the present moment and your surroundings.
Be aware of your body:
Be aware of your body and how it feels as you walk. Notice any sensations of tension, discomfort, or relaxation, and adjust your pace or posture accordingly.
Practice gratitude:
Practice gratitude and appreciation for the beauty of nature and the opportunity to walk mindfully.
End with stillness:
End your mindful walk by standing still and taking a few deep breaths, focusing on your breath and the sensations in your body.
By following these tips and practicing regularly, you can develop a deeper connection with your body, your surroundings, and the present moment through mindful walking.
11. Charity walking:
Many people participate in charity walks or walks for a cause, such as raising money for a specific charity or bringing awareness to a particular issue.
These walks may be longer distances and may involve fundraising or collecting pledges.
12. Beach walking:
Walking on the beach can be a relaxing and enjoyable form of exercise. The sand provides a natural resistance that can help strengthen leg muscles, and the sound of the waves can be calming and soothing.
13. Barefoot walking:
Some people prefer to walk barefoot, either for the sensory experience or to improve balance and foot strength. This type of walking should be done carefully to avoid injury.
Overall, walking is a versatile and accessible form of exercise that can be adapted to fit a variety of needs and preferences.
Remember to check with your doctor before starting any new exercise routine, especially if you have any underlying health conditions.
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