5 Ways to Make Every Step Healthier Get More Out

Lifepluse

Walking is one of the most powerful, free, and simple ways to improve your health. But did you know there are ways to boost the benefits of your daily walk? In this 10-minute video, we explore five evidence-based strategies to take your walk to the next level—from Nordic walking to leaving your phone behind. Learn how these simple changes can improve heart health, mental wellbeing, and even reduce the risk of chronic diseases like diabetes and dementia.

Transcript

00:00Walking, it's free, it's simple, and it's something most of us do every day.

00:05But what if you could unlock even more health benefits with just a few tweaks to your walk?

00:10Today, backed by science and expert advice from the American Heart Association,

00:15we'll show you 5 simple, effective ways to get more out of every step you take.

00:20Let's start with a walking upgrade.

00:23You might not have tried Nordic walking,

00:25originating as a summer training method for cross-country skiers.

00:29It uses special walking poles to engage your upper body.

00:33The result, you burn more calories and improve your heart health.

00:37Dr. Keith Diaz of Columbia University says it's like turning your walk into a full-body workout.

00:44You're not just walking, you're using more muscles and increasing your cardiovascular endurance.

00:50And Dr. Amanda Pellu adds, you're getting your heart rate up and improving your fitness level.

00:55It can even be fun, just a different way to walk.

00:59Next up, add some lunges.

01:01Yes, you can build strength and stability right in the middle of your walk.

01:06Lunges help maintain muscle function, especially as we age.

01:10Dr. Diaz explains.

01:12Lunge walking can help maintain or improve your muscular function over time.

01:17And it's not just lunges.

01:18You can try calf raises, squats, or even light resistance bands, either during or after your walk.

01:25Just 10 minutes of added strength training can greatly amplify the health benefits.

01:30Just remember don't carry weights while walking, says Dr. Pelluic.

01:33Instead, use them before or after when your body is warmed up.

01:39The third tip is simple.

01:40Walk faster.

01:42While any pace is beneficial, studies show that faster walking improves your cardio-espiratory health

01:48and reduces risk for chronic diseases.

01:50Your pace is a big factor in how much benefit you get, says Dr. Diaz.

01:56And the best part, you don't need to sprint.

01:59Just adding short bursts, 20 seconds.

02:02Or so can make a noticeable difference, Pelluic says.

02:06Even short intervals of brisk walking have health benefits.

02:10It all depends on your starting point.

02:13Now here's one that's surprisingly hard in today's world.

02:16Put your phone away.

02:18Dr. Diaz warns.

02:19Watching your screen while walking not only distracts you,

02:22it can rob you of the mental health benefits of walking.

02:26Walking should be a moment of peace whether, alone in silence, or chatting with a friend.

02:31Taking a break from screens reduces stress and improves focus.

02:36Pelluth emphasizes.

02:37Taking time for yourself during a walk can be incredibly beneficial.

02:42And finally, bring a friend.

02:44Research shows that group walks not only improve physical health,

02:48but also reduce feelings of loneliness.

02:51Strong social connections make it easier to build habits and stay active.

02:56Diaz says, sure, walking and talking doesn't burn more calories, but laughter does.

03:01Studies show it can increase energy use by up to 20%.

03:05So whether it's your partner, a friend, or even your dog,

03:09making walking social brings both joy and health.

03:13Whether you're new to walking or already clocking in 10,000 steps a day,

03:17there's always room to grow.

03:19Small adjustments can lead to big changes in your health, mood, and longevity.

03:23As Dr. Palug reminds us, any physical activity is better than none,

03:29and walking is a great place to start.

03:32So, lace up your shoes, step outside, and make every step count.

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