No time to workout? Try this 10-minute walking routine and improve your heart health
Looking to improve your health and inculcate healthy habits into your daily routine but don't have enough time to dedicate to working out? Well, you are not the only one! With the advent of the hustle culture, we all lead extremely busy lives and are not able to devote time and attention to our health.?But what if we told you just 10 minutes are all you need to improve your heart health and prevent cardiovascular diseases? While we all understand, that some exercise is better than none but you'll be surprised to know that exercising in short bursts may be as good for longevity as doing it all at once, according to the American Heart Association.
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Science behind this 10-minute walking routine
According to a research study, walking has several health benefits such as blood pressure control, weight loss, fighting depression?and cardiovascular disease risk prevention. In fact, according to a research study published in the National Library of Medicine, short bursts of moderate-intensity exercises have consistently been associated with a reduction in cardiovascular disease.
10-minute walking routine
Warm-up
Before you start your walk, it is crucial for you to prepare your body. Take two minutes time to properly stretch your muscles while paying special attention to your calves and hamstrings. Also, keep your posture in mind as you gently stretch your muscles. Stand tall and relax your shoulders as you engage your core. Once you are done stretching, start walking at a slow speed and gradually increase your speed and heart rate. This preparation is very important as it reduces the risk of injury as well as increases the efficiency of your walk.
Core walking routine
Spend the next six to seven minutes walking at a brisk pace. Ideally, your pace and heart rate should be such that you are not able to hold a conversation. Keep a quick and energetic pace and focus on taking quicker strides rather than longer ones. According to a study by Harvard Medical School, exercising vigorously for 19 minutes per week was linked to a 40% lower risk of developing heart disease.
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Additional tip: Combine walking with simple exercises
To increase the benefits of walking, include simple exercises like arm circles and high knees in your routine. Exercises like arm circles increase your heart rate and mobility in the upper body while high knees exercise is a great workout that targets your core. A combination of both these exercises with your walking routine will make it into a full-body workout.
Cool down and relax
In the final minute of your routine, return to the slower pace with which you began. Slow down your strides and let your heart rate come back to normal. Once it does, end your routine with a couple more minutes of gentle stretching giving particular attention to the muscles you worked on the most.
No matter how busy you are, carving out 10 minutes from your workday to dedicate towards improving your overall health is something that's easily achievable. So take a step out of your homes, soak in the sun and make this walking routine a part of your day, every day.
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