Walking is very good for healthy life. But using your walk efficiently is most important part of exercise.
– Walk an extra mile, if you go at a 4 MPH speed it will take only 15 minutes.
– Speed up. Walk for the same amount of time you usually do, but go a half-mile per hour faster.
– Kick it into high gear. Slip in a 3/4-mile run before or after your walk.
Try adding a weighted vest to the walk. I walk at a fast pace 3 times a week, and recently added a weighted vest (20-30lbs). Now my unweighted walks are faster. I shoot for 55-75% of my max heart on my walks.
I walk about 2-3 hours a week total. For one it’s peaceful for me. It also allows me, to listen to a few podcast, I enjoy. This is the time I also get quality amounts of sun. I think running stresses the body too much, and high heart rates for long stretches just makes you hungry. A nice speed walk gets my hr 55-65% max and I don’t need to call upon too much glucose to keep it up. This way after the walk, I am not looking for tons of food to refuel myself.