If you find yourself heading out the door for more walks these days in an attempt to stay fit amid the coronavirus outbreak, there may be some ways to maximize your time.
Walking has sometimes been dubbed the "most underrated form of exercise." Which is perhaps because it comes with a litany of health benefits like maintaining a healthy weight, improving your mood and strengthening bones and muscles, according to the Mayo Clinic.
However, if you’re not going to the gym these days and want to supplement your walks with even more added benefits, here are some things to keep in mind.
Focus on your core
Walks can be a chance to work on your core strength, which Mayo notes provides a foundation for all of the body's movement. Daily activities and balance can be improved with a little bit of added core strength. It can also reduce the risk of low back pain and helps with posture.
To engage your core muscles on a walk, it's important to be conscious of each step, a CNN article notes. Step first with your heel then toe and "squeeze your glutes as you step and pull your naval in toward your spine," CNN Health suggests.
Change up your speed
Instead of walking at one pace the whole time, you can add some intervals to your stroll.
As CNN notes, research as suggested that adding one minute of brisk pace for every 10 minutes of exercise can help significantly improve aerobic capacity.
One way to put it into practice: Switch off blocks when you walk at a leisurely pace, then a quicker pace. If you’re able to hold a comfortable conversation, try kicking it up a bit.
Add some meditation
It's important in these times to not only care for physical health, but mental health as well. One thing that can help with that is mixing in some meditation to your self-care routines.
There are a variety of guided meditation apps available for download on smart phones, including at least one that is providing free programming amid the coronavirus outbreak.
You can either listen along while you walk, or take a break on your stroll to practice some mindfulness while also getting fresh air. It’s also a chance to focus on your breathing, which can help improve your walk overall.
Here are some other things to keep in mind while walking, according to the Mayo Clinic:
- Keep your head up, looking forward
- Relax your neck and shoulders
- Swing your arms with a slight bend at your elbows
- Keep your back straight
