Is 30-minutes of walking per day enough for exercise?

Walking has being hailed as the holy grail of weight loss, but unfortunately simply going for a 30-minute walk a day isn’t enough. Here’s why, according to fitness expert Sam Wood. 

Walking is a great starting point if you’re coming from a very low base, and is a great compliment to your usual training to increase incidental activity.

However, simply walking for 30-minutes per day does neglect a few key areas.

If we’re aiming for a well-rounded exercise regime, we want some of our workouts to be higher intensity and we want to include some form of resistance training for strong muscles and bones. Walking alone will not achieve this.

The good news is, you can add some simple additions to your regular 30-minute walk and you’ll tick off all the important boxes. You don’t need to turn your whole workout regime upside down; there are some simple steps you can take to ensure you’re getting the most out of your daily walk.

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To increase the intensity…

Add in small jogging/running intervals or find some stairs or hills, which will get that heart rate up.

To increase the resistance component…

Every 3-5 minutes add in some squats, push-ups and dips on a bench. You can also throw in planks and leg-lowers for core activation (if you’ve got a nice grassy area to do so) and then get walking again.

This may mean your total workout time increases to the 35 or 40 minute mark, but the workout quality will be drastically improved.

Don’t get me wrong, I love walking. I find that it’s a great way to see new places, it’s great for your metal health, helps you get fresh air and it’s good for your body. I walk every single day, but I also make sure I’m focusing on the other fitness components ad incorporating them somehow and somewhere into my routine.

For more workout tips from Sam, head to 28 by Sam Wood. You can also follow Sam on Instagram @samjameswood.

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