“Walking is the best form of exercise you can do because it’s easily accessible; there are low barriers to entry in terms of things like cost, equipment, and skill requirements,” says Dr. Elroy Aguiar, a walking expert and professor at the University of Alabama.
As someone who’s passionate about fitness, I couldn’t agree more. Walking is a simple yet powerful way to improve both mental and physical health. Whether it’s a brisk walk around the neighborhood or a scenic trail, every step counts.
“Walking 10,000 steps a day is a good starting point, but ideally, we want people to progress [from hear] and start to engage in exercise beyond just walking, such as moving on to other forms of moderate-vigorous exercise that elevate your heart rate and oxygen consumption as well,” Dr. Aguiar adds.
With this advice in mind, here are three practical steps to take your fitness journey beyond the daily 10,000 steps.
strength Training
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Incorporating strength training into your routine can have transformative effects.Not only does it help build muscle, but it also strengthens bones, ligaments, and joints, reducing the risk of injury. it improves body composition, enhances mobility, and even supports heart health. Many, including myself, find it a powerful mood booster.
according to activity guidelines,adults should aim to “do strengthening activities that work all the major muscle groups on at least two days of the week,” alongside 150 minutes of moderate-intensity exercise like walking or 75 minutes of vigorous activity.
You don’t need a gym membership to get started. Simple bodyweight exercises like push-ups and squats can be done at home. For those looking to level up, investing in dumbbells, resistance bands, or a kettlebell can expand your options.
Cardio Variety
While walking is an excellent form of cardio,mixing it up can keep things captivating and challenge your body in new ways. Activities like cycling, swimming, or dancing can elevate your heart rate and improve endurance. These exercises not only enhance cardiovascular health but also add a fun element to your routine.
Mind-Body Connection
don’t overlook the importance of mind-body exercises like yoga or Pilates. these practices improve versatility, balance, and core strength while promoting mental well-being. Thay’re a grate complement to more intense workouts and can definitely help you stay consistent in your fitness journey.
Ultimately, the key to long-term fitness is finding activities you enjoy and making them a regular part of your life. Whether it’s walking, strength training, or trying something new, every step forward is a step toward better health.
Rucking: The Low-Impact Fitness Trend That’s Revolutionizing Walking
Walking has always been a cornerstone of fitness, but what if you could make it more effective without adding extra time or strain? Enter rucking—a fitness trend that’s been gaining momentum since 2024. Rucking, essentially walking with weights, is the perfect solution for those looking to amplify their daily walks without compromising on low-impact benefits.
Dr. Aguiar, a renowned expert, explains the science behind it: “You’re carrying extra weight, and that extra weight costs you energy to move. If you’re adding weight, it’s going to increase your heart rate and your oxygen consumption.” This simple adjustment transforms your walk into a more demanding workout, pushing your body to adapt and improve.
Nicole Cihlar, director of training at GoRuck, emphasizes its accessibility: “Rucking can be for almost anyone.It’s a [low-impact] way to amplify your walk and add that resistance training element without putting a lot of extra strain on your joints or needing a personal trainer to teach you what to do.You simply put the ruck on and go out for a walk.” This makes it an ideal choice for beginners and seasoned fitness enthusiasts alike.
What makes rucking truly versatile is its adaptability. you can turn it into a full-body training session by incorporating muscle-building moves like lunges and presses. Cihlar’s sample rucking workout provides a great starting point for those looking to maximize their routine.
While walking 10,000 steps a day is a commendable goal, the body thrives on challenge. The SAID principle—specific adaptations to imposed demands—suggests that the body adapts to the activities you regularly perform. If you want to see improvements, you need to increase the difficulty. Rucking offers that challenge without requiring longer walks, steeper terrain, or faster paces.
Whether you’re looking to enhance your fitness levels, build muscle, or simply add a new dimension to your walking routine, rucking is a low-impact, high-reward option. It’s a fitness trend that’s here to stay, offering a simple yet effective way to elevate your daily walks.
Embarking on a journey to increase your daily movement can yield critically important health benefits, especially if you’ve previously struggled to incorporate physical activity into your routine. According to Dr. Aguiar, “Especially if you’re sedentary, the frist few weeks or months of walking will improve your fitness, and than your body is going to adapt.”
Starting with an achievable goal, such as increasing your daily steps by around 2,000, can make a considerable difference.For most individuals, this equates to a 10 or 20 percent boost in activity, which Dr. Aguiar notes is “a sufficient amount of extra activity to improve health markers like blood pressure and body composition.”
For beginners, cardiovascular fitness often sees noticeable improvements. However, once you’ve consistently reached your initial goal, it’s time to elevate your challenge. dr. Aguiar suggests, “That’s when you need to progress. You need to walk faster or start jogging at a slow pace to push the body to improve your cardiovascular fitness. that’s where a lot of the benefits will come.”
If you’ve mastered walking and are ready to take your fitness to the next level, consider exploring running as a new challenge. Our complete guide on how to start running can help you set fresh goals and push your limits further.
Find the Movement You Enjoy
The key to sustaining physical activity lies in finding something you genuinely enjoy.Whether it’s walking, running, or any other form of exercise, the activity you consistently engage in will always be more effective than the one you skip, no matter how optimized it may seem. As the saying goes, “The workout you do is always going to be more effective than the workout you skip as you don’t enjoy it.”
While the suggestions provided here are designed to maximize time efficiency and health benefits,the best approach is to build your fitness plans around an activity that keeps you motivated and eager to return. After all,consistency is the cornerstone of lasting health improvements.
What are some complementary fitness activities to rucking, according to Nicole Cihlar?
Interviewer: Welcome to Archyde! Today, we’re diving into the world of fitness with Dr. Elroy Aguiar, a walking expert and professor at the University of Alabama, and nicole Cihlar, the director of training at GoRuck. They’re hear to discuss the emerging fitness trend of rucking and how it’s revolutionizing walking as a form of exercise. Let’s get started!
Dr. Aguiar, how did walking become such a cornerstone of fitness, and what’s the science behind its benefits?
Dr. Aguiar: Walking has always been one of the best forms of exercise because it’s incredibly accessible. It has low barriers to entry in terms of cost, equipment, and skill requirements. The benefits are clear: it improves both mental and physical health, and it’s a simple yet powerful way to stay active.Walking 10,000 steps a day is a good starting point, but we ideally want people to progress and engage in exercise beyond just walking, such as moderate-to-vigorous activities that elevate heart rate and oxygen consumption.
Interviewer: That’s engaging. Nicole, you’re at the forefront of rucking—a fitness trend that’s gaining momentum as 2024. Can you explain what rucking is and why it’s such a game-changer?
Nicole Cihlar: rucking is essentially walking with weights. It’s a low-impact way to amplify your walk and add resistance training without putting extra strain on your joints or needing a personal trainer. You simply put the ruck on—a weighted backpack—and go out for a walk. It’s accessible for almost anyone, from beginners to seasoned fitness enthusiasts.
Interviewer: Dr. Aguiar,what’s the science behind adding weight to walking?
Dr. aguiar: Carrying extra weight increases the energy cost of movement. This means your heart rate and oxygen consumption rise, transforming your walk into a more demanding workout. It pushes your body to adapt and improve, making it an effective way to enhance fitness without compromising the low-impact benefits of walking.
Interviewer: Nicole, how can people maximize their rucking routine?
Nicole Cihlar: Rucking is versatile and adaptable. You can turn it into a full-body training session by incorporating muscle-building moves like lunges and presses. For example, I’ve developed a sample rucking workout that provides a great starting point for those looking to maximize their routine. The key is to start with a manageable weight and gradually increase as you progress.
Interviewer: Dr. Aguiar, what’s your take on the goal of walking 10,000 steps a day?
Dr. Aguiar: While walking 10,000 steps a day is commendable, the body thrives on challenge. The SAID principle—Specific Adaptation to Imposed Demands—means your body adapts to the specific demands placed on it. Adding weight to your walk introduces a new challenge, which can lead to greater improvements in fitness.
Interviewer: That’s excellent advice. Nicole, besides rucking, what other fitness activities do you recommend to complement walking?
Nicole Cihlar: I recommend strength training, which helps build muscle and strengthens bones, ligaments, and joints. It’s also a great mood booster. cardio variety, like cycling or swimming, can elevate your heart rate and improve endurance.Don’t overlook mind-body exercises like yoga or Pilates—they improve flexibility, balance, and core strength while promoting mental well-being.
Interviewer: Fantastic insights! Dr. Aguiar, what’s your final advice for long-term fitness success?
Dr.Aguiar: The key to long-term fitness is finding activities you enjoy and making them a regular part of your life. Whether it’s walking, strength training, or trying somthing new like rucking, every step forward is a step toward better health.
Interviewer: Thank you both for sharing your expertise. Rucking seems like an exciting, accessible way to take walking to the next level, and your tips on complementary fitness activities are invaluable. Let’s all put on our rucks and take that first step toward better health!
Dr. Aguiar & nicole Cihlar: Thank you!
Interviewer: And thank you to our audience for tuning in. stay active, stay healthy, and keep walking—with or without weights!
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This interview combines insights from Dr. Aguiar and Nicole Cihlar to explore rucking, walking, and broader fitness trends in a professional and engaging format.
