4 Ways To Make Your Daily Walk More Effective

It’s hard to overstate the benefits of frequent walks. While this form of exercise may not feel as impactful as a high-intensity workout or distance run, walking actually does wonders for the body.

“Physically it will improve cardiovascular health by strengthening the heart, thereby helping circulation, lower blood pressure, helping in the prevention of heart disease and stroke,” Matthew Nolan, a chief instructor at Barry’s in New York City, told HuffPost.

“Mental health is also a great benefit to walking. The release of the endorphins while walking will help boost mood and overall mental state,” he added.

What’s more, daily walking can help build bone and muscle strength and improve joint health, said Nolan. In fact, people with chronic lower back pain and knee pain can benefit from a regular walking regimen, said Tyler Moldoff, a physical therapist at the Hospital for Special Surgery in New York.

“It’s really been exciting more recently seeing a lot of new research coming out about how something as simple as walking can really be an exceptional exercise, when done properly,” he said.

To Moldoff, “done properly” means getting 150 to 300 minutes of moderate-intensity exercise each week. This equates to at least 30 minutes of walking, five days a week — and you should aim for 5,000 to 10,000 steps (or more) daily.

Once you hit these requirements, there are additional ways to get even more out of your exercise regimen. Below, experts share what you can do to challenge yourself while building up strength and endurance during your walks:

1. Keep up a quick walking speed.

U.S. government guidelines note that adults need at least 150 minutes of moderate-intensity exercise each week, which can include brisk walking — but not