Increase mental strength and boost your metabolism with a 30-minute walking workout without weights. You can do it anywhere, anytime and at any fitness level.
The mindful walking meditation led by Goop, in partnership with outdoor footwear brand Merrell, is designed to get you moving outdoors and being more present.
We recommend that you try on the best hiking gear first, then watch the video below, which you can follow on your next hike, wherever you are.
Watch the Goop x Merrell 30-minute walking workout video:
“Developing a deep connection with nature is a matter of getting out there,” says the team. The session, led by Mel Mah, acts as a guided mindfulness practice “for the great outdoors” (think hikes, beaches, parks, or even your backyard) and only requires 30 minutes of your time.
We recommend a set of the best workout headphones if you plan to walk in a public space and prefer privacy.
Time spent in nature has many physical and mental benefits; it could improve sleep, reduce stress and lower heart rate, and some research has shown that spending time outdoors, especially in nature, can even increase creativity.
According to Mah, the connection creates space to slow down. “We start by slowing down the mind and body,” he says. You’ll begin by closing your eyes, lengthening your spine, and pausing to notice any sensations in your body as you tune into your breath.
It’s worth noting that Mah doesn’t tell you to walk until halfway through the session, allowing people who might not want to exercise to still participate. To get the most out of a full 30-minute walking workout, we recommend that you start walking first and then press play when you’re ready.
Benefits of walking outdoors
From a physical perspective, increasing your steps is great for maintaining a healthy metabolism, reducing sedentary time, and contributing to NEAT (how many calories you burn outside of exercise during the day).
Although it’s positioned as a walking meditation, you can gear the session towards a walking workout by using a light set of hand weights, ankle or wrist weights, adding pace or using hilly terrain to get your heart rate up, add resistance and work your muscles harder. .
However, not all of the best walking workouts require weights; you can still build mental strength while physically strengthening your muscles, joints, bones, and ligaments with your body weight. Additionally, this session has a strong mindfulness focus. Mah even gives you some quiet time to do your thing during the session, so if you want to add intensity, you can.
It’s worth noting that any exercise is good exercise and we should be aiming for at least 7,000 steps a day, so all the daily steps count as they fit. If you’re walking specifically to lose weight, this session may not provide enough intensity. ; try this 20 minute walking workout with weights or the 3 best walking workouts to build lower body strength.
In addition to improving mood and awareness, walking strengthens the muscles of the lower body and the hip, knee and ankle joints, which are crucial for maintaining muscle mass and strong bones as you age. . This contributes to a process called osteogenic loading: loading of the bones to stimulate growth.
As you walk, try to take in your surroundings, noticing any smells, sounds, or sensations you can smell or feel. Notice how your feet feel when they hit the ground beneath you, for example bumpy or smooth. Explore your breathing as you move and try not to let your mind wander too far from these sensations.
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