5 ways to get more out of every step you take on the road to better health

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Walking is one of the most popular forms of exercise in the world. It costs nothing, can be done almost anywhere and provides numerous health benefits. It decreases the risk and severity of chronic illnesses such as heart disease, diabetes and dementia and improves mental health, sleep, longevity and healthy aging.

What's more, there are benefits to walking no matter what level you're at, said Dr. Amanda Paluch, an assistant professor of kinesiology at the University of Massachusetts School of Public Health and Health Sciences in Amherst.

That's because any type of physical activity is better than none, she said. Walking accrues benefits even at its most basic level – just putting one foot in front of the other and taking a turn around the block, through a park or down a trail.

Research suggests the more steps a person takes each day, the more they reduce their risk of dying. But that benefit maxes out between 6,000 and 8,000 steps per day for people 60 and older and between 8,000 and 10,000 steps per day for people younger than 60.

For those who are willing and able, there are ways to boost the benefits of walking to reap even more rewards. Here are five simple ways to put more pep in your steps.

1. Nordic walk your way to even greater fitness

Nordic walking, created to help cross-country skiers train during the summer, involves using a set of specially designed poles that work the muscles in the upper body. It has been shown to improve resting heart rate and blood pressure and to increase exercise capacity and oxygen consumption. It's increasingly being suggested as a form of physical activity for older adults.

"The science behind it is really compelling," said Dr. Keith Diaz, an associate professor at Columbia University's department of medicine in New York City. "You're engaging more muscles and using your upper body more, so you burn more calories than you do with regular walking."

The added intensity is what benefits cardiovascular health, Paluch said. "You're getting your heart rate up and also improving your fitness level, which is a major contributor to good health."

And, she said, "it can be fun just to have a different way of walking."

2. Add lunges

Research suggests adding lunges can also add health benefits to a walk.

"As we age, physical function can decline," Diaz said. "Lunge-walking is a means to maintain, if not improve, muscular function."

Lunges can be incorporated into all or even just some of the steps on a walk or can be done in intervals along the way, Paluch said. Other simple exercises, such as calf lifts, can be added as well as other muscle-strengthening or resistance training activities. These can be done before, during or after the walk.

"Work some muscles that are different from the ones you use walking," Paluch said. "Including even 10 minutes of resistance either before or after a walk can maximize the health benefits of walking. These can be simple activities that don't take a lot of time, such as situps or modified pushups."

Lifting light weights can also add benefits, but Paluch does not recommend carrying weights while walking because it can increase the risk of injury. "Using weights right after a walk would be best, because the body is already warmed up," she said.

Federal physical activity guidelines recommend adults, especially those 65 and older who are able, incorporate muscle-strengthening activities into their physical activity regimen at least two days a week. This is in addition to at least 150 minutes per week of moderately intense physical activity or 75 minutes of vigorous physical activity.

3. Pick up the pace

While walking at any pace is better than not walking at all, studies show a faster, more intense pace incurs greater cardiorespiratory fitness and bigger reductions in the risk for chronic illness.

"Your pace is a big determinant of how much health benefit you get from walking," Diaz said. "Increasing pace is the easiest thing to do."

Picking up speed can be done in intervals of any duration, Paluch said. "Even doing it for just 20 seconds can have a benefit. It really depends on where you're starting from."

4. Put the phone away

"Don't be on a screen while you're walking," Diaz said. "That may sound obvious, but in this day and age, that's what a lot of people do."

Taking a break from digital devices allows people to de-stress more fully, he said. "Walking itself is a mood booster, but is the mood boost because you're walking or because you took a screen break?"

Whether walking alone in silence or talking with a friend, there are mental health gains to taking a break from screens and other work activities, Paluch said. "Taking time for ourselves can be incredibly beneficial."

5. Bring a friend

Research shows group outdoor health walks can mitigate social isolation and improve social well-being, which has been linked to better health and longevity. Studies have also found strong social connections help people get and stay active.

"Walking can be a social activity as well as a physical activity," Diaz said.

And while there's no evidence that talking while walking burns extra calories, he said, there is research suggesting that genuine laughter increases energy expenditure by up to 20%.

You may not see the pounds falling off, Diaz said, but you'll have a good time trying.