Protect yourself from heart disease in just 10 minutes a day: here’s what you need to do.

Even a brisk ten-minute daily walk can significantly strengthen your health and lower the risk of heart disease, stroke, and certain types of cancer. With a few adjustments, this simple activity can be turned into an even more powerful tool for enhancing your well-being, writes Science Alert.

If you want to make your walks more effective, researchers have identified five strategies that can help maximize the benefits of this activity.

Change Your Pace

Varying your walking speed can maximize its benefits. Instead of maintaining a steady pace, try alternating between faster and slower intervals.

This technique, known as interval walking, improves cardiovascular health and fitness levels more effectively than walking at a constant speed.

A study involving adults with type 2 diabetes found that combining three minutes of brisk walking with three minutes of moderate walking leads to better blood sugar control, reduced fat deposits, and improved endurance compared to walking at a steady pace.

To integrate interval walking into your routine, increase your pace for a few minutes, then return to your usual speed. By repeating this cycle throughout your walk, you can raise your heart rate and enhance calorie burning.

Increase Your Speed

Walking faster not only saves time but can also provide greater health benefits. Studies analyzing data from over 50,000 participants have shown that walking at a speed of 5 km/h or faster is associated with a reduced risk of death from cardiovascular diseases, cancer, and other causes.

Brisk walking improves heart health and helps with weight management. Aim for a pace that makes it harder to breathe but still allows you to hold a conversation.

Add Extra Weight

Adding weight to your walk can increase its intensity. Wearing a weighted vest or backpack makes your muscles work harder, promoting strength building and calorie burning.

Start with a weight that is about 5% of your body weight to avoid overexertion. For instance, a person weighing 80 kg could start with a vest or backpack weighing 4 kg.

Gradually increase the load as your strength improves, ensuring an even weight distribution and maintaining good posture.

Walk on Hills or Stairs

Incorporating hills into your route can activate different muscle groups, especially in the legs and glutes. Walking uphill or climbing stairs increases strength and burns more calories without requiring a high speed.

Walking downhill on the return trip can also enhance muscle function and balance, providing a comprehensive workout for the lower body.

Try Mindful Walking

Walking is beneficial not only for physical health — it can also enhance mental well-being. Mindful walking involves focusing on your breath, movements, and surroundings.

Research shows that practicing mindful walking for a month can reduce stress and improve mood.

To try it out, pay attention to the sensation of each step, the rhythm of your breath, and the sights and sounds around you. This practice can enhance both mental health and enjoyment of your walks.

Improving your walking routine doesn’t require significant changes, but a few safety tips can help you get the most out of this activity:

• Warm up and cool down: start with light walking and finish with stretching to avoid injuries.
• Wear the right shoes: choose footwear that supports your feet and protects your joints.
• Stay hydrated: carry water with you, especially on long walks or in warm weather.
• Listen to your body: slow down or take a break if you feel pain or discomfort. Consult a doctor if necessary.
• Increase intensity gradually: add weight, tackle hills, or gradually pick up the pace.

Walking is an excellent way to maintain and improve your health. By making these small adjustments, you can transform a daily habit into a powerful tool for well-being.

This material is for informational purposes only and does not contain advice that could affect your health. If you experience any issues, consult a specialist.