A walking-friendly intensity For the most part, there is no significant difference in the amount of energy required to complete a kilometer of walking or running; the only difference is that walking takes longer. Make a plan to walk a certain amount of distance each day and keep track of how long it takes you to do so. You will be able to walk for longer distances and expend more energy as your fitness improves.

Despite the fact that walking quickly burns more calories per hour than walking slowly, you don’t have to push yourself to the point where you can’t breathe. Instead, move at a steady pace so you can still talk. Walking safely and within your target heart rate, as stated by this straightforward rule, improves your health.

As you become more fit, keep increasing your intensity because our bodies tend to get used to physical activity. You can make your walks more intense by:

walking up hills using hand weights, gradually increasing your walking speed by including some quick walking, gradually increasing the distance you walk quickly, and then walking for a longer period of time.

Walking slowly is the best way to warm up and cool down after a walk. Each walk should begin slowly to allow your muscles time to warm up before picking up the pace. After that, gently stretch the muscles in your legs, especially your calves, front and back thighs, and calves. Holding stretches for about 20 seconds is ideal. If you’re in any pain, stop stretching. If you bounce or jolt, you risk overstretching your muscles and causing tiny tears that cause muscle stiffness and tenderness.

When engaging in physical activity, it is best to dress casually. Dressing too warmly can make you sweat more and raise your body temperature, making you uncomfortable when you go for a walk or possibly irritating your skin. Additionally, a gradual cool-down will prevent injury and muscle stiffness.