Dr. Devin Trachman, PT, DPT, MTC, OCS, Clinic Director at Physical Therapy Central’s West Edmond
Clinic, was recently featured in a Yahoo! Life article on amping up your walking routine.
In the article, “5 Easy Ways to Amp Up Your Walking Routine,” Yahoo! Life explores simple but powerful ways to take a basic walk to the next level — with expert advice from movement specialists across the country, including our very own Dr. Devin Trachman.
Walking is one of the most accessible forms of physical activity, with powerful benefits for cardiovascular, bone, and mental health. But as Trachman and others explain, a few thoughtful tweaks can help boost its impact even further without the need for expensive gear or complicated training.
Here are two key ways Trachman recommends upgrading your daily walk:
1. Incorporate Speed Intervals
Trachman shares a practical approach to interval walking that’s perfect for beginners:
Start by alternating two minutes of normal walking with one minute of brisk walking. As your stamina improves, reduce the slower pace to 1.5 minutes and increase the brisk interval to 1.5 minutes. Eventually, work toward two minutes of brisk walking with just one minute of slower recovery.
This type of interval training not only boosts heart health and endurance but keeps walking engaging and mentally stimulating. Trachman also emphasizes the importance of listening to your body — if you’re feeling fatigued or sore, dial it back and split your walk into shorter sessions.
2. Try a Weighted Vest — But Do It Safely
Another simple way to increase intensity is by wearing a weighted vest, and Trachman has key advice on how to do it safely.
Start with a vest that’s about 10% of your body weight. “Then add weight weekly as you become stronger and more comfortable,” she advises.
Importantly, Trachman cautions against using a backpack instead of a purpose-built vest. Backpacks can throw off your center of gravity and change your gait, which may lead to discomfort or injury. Look for a vest that fits snugly, but comfortably, and consider lighter models for jogging or longer walks.
Learn more by visiting: https://www.yahoo.com/lifestyle/5-easy-ways-to-amp-up-your-walking-routine-203455079.html
