Turn Walks into Workouts
Walking is a great way to get more physical activity after bariatric surgery. It can help you lose weight, boost your mood, and lower your risk for disease. If you’ve been walking for a while and are looking to get a little more from your routine, try these tips.
3 Ways to Get More Workout from Your Walks
- Swing your arms. Bending your arms at a 90-degree angle and swinging in time with your step may feel silly, but it helps you burn 5 to 10% more calories than walking with your hands at your side. Bending your arms also helps improve your walking balance and posture.
- Practice interval walking. Break up your walk into slow and fast stretches. Alternate between walking quickly enough to get your heart pumping to 90% of your maximum heart rate and slowing down to let your heart rate recover. This helps you burn more fat and calories, especially after you’ve completed your workout.
- Change up your path. Look for routes that take you up and down hills to improve muscle toning. You might also look for walking paths that aren’t paved. A track that is level but rough requires 50% more energy to walk than a paved road.
Of course, the best way to make sure you’re getting the most from your walks is to be consistent. Set a goal to walk at least three times per week or, if you have the time, once per day.