WALK THIS WAY

We show you how to put your best (healthy) foot forward!

When it comes to exercising, there’s no easier way to get yourself moving than by simply taking a stroll.

“Walking is a great way to improve your aerobic fitness and overall health without high impact on the joints and the body,” reveals Victoria Burdon, an exercise scientist and personal trainer.

Here, Victoria explains how to make walking the secret weapon in reaching your fitness goals.

GETTING STARTED

The best part of walking is you can do it pretty much anywhere. That means there’s no need to visit a gym – even when you’re travelling.

“You can take it outside to get some fresh air and your daily dose of vitamin D,” D, says Victoria. “It can even be a great time to catch up with friends. Start your day by walking to work, to the gym, or to meetings.”

STEP IT UP

According to Victoria, aiming for 10,000 steps a day should be your beginning goal.

“This might sound hard but it’s a great place to start. However, to really push yourself, this should be done in addition to other exercise, especially some strength training,” she says.

“For aerobic benefits, aim to get 30 to 60 minutes of a moderate to fast-pace walk on top of the daily 10,000 steps, two to three times a week.”

A SPEEDY PACE

Victoria says pace needs to target your heart-rate zone (60 to 75 per cent of your maximum heart rate) – depending on your fitness level, of course.

“You should be able to hold a conversation for the duration of the walk and maintain a sustainable pace,” says Victoria.

“For a higher intensity walk, you should still be able to hold a conversation, but with slight pauses and a little heavier breathing.”

STRETCH IT OUT

Warming up the muscles with dynamic stretching before and after is important to prevent injury and improve mobility.

“Dynamic stretches are any movements done to take the body through the full range of motion, like walking lunges, high knees or a walking quad stretch,” says Victoria.