In the spring, the medical faculty of Harvard University in the United States released a new fitness walking guide that says walking protects against many public diseases.
Read more: Top University Harvard Researchers: This is the best workout in the world
Ilta-Sanomat asked the Finnish expert for tips on how to act so that walking improves fitness.
- The first piece of advice is to get moving.
Walking is a good way to improve fitness, because it is suitable for a little worse fitness and does not require special equipment, says Saija Karinkanta, a specialist researcher at the FAQ Institute.
He lists ten pieces of advice that are suitable for walkers of all ages.
Walk at such a pace that you will feel a little warm and breathe.
The length of the trip depends on what condition you are in.
Start in moderation and increase your journey day by day.
According to my own assessment, walking that improves fitness is brisk walking.
Preferably walk daily, even for a short trip rather than as a few times a week.
When the pace and distance no longer breathe, increase the distance or momentum.
Where possible, vary the route and platforms.
You can combine walking and small jogs to get variation and power for training.
Sometimes make a longer loop than usual at a slightly calmer pace.
When walking on hilly terrain, your heart rate rises faster and you also get muscle condition.
You can walk between the loops as a force walk, ie put on a bra, dumbbells or ankle weights, or take dumbbells with you.
Go on nature trails, it refreshes the mind and, reduces stress and improves balance.
The FAQ Institute is a research and expert center for health sports located in Tampere.
The institute is maintained by the private Urho Kekkonen Fitness Institute Foundation.
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Exercise recommendation per week
Weekly exercise recommendation for 18-64 year olds:
Any movement that speeds up your heart rate is valid.
At least 2 hours 30 minutes a week.
You get the same health benefits in up to half the time you increase the power of your exercise, which is at least 1 hour 15 minutes a week.
Load large muscle groups and challenge your balance more than usual.
Choose your own way: stair walking, heavy yard work, group exercise, gym, ball games.
Source: FAQ Institute
The article was originally published in Ilta-Sanomat on May 15, 2020.