All about a 150-second walking workout that promises to burn calories

From counting the number of steps you cover in a day to going for a brisk walk – the benefits of walking for exercise have come a long way. However, if you’re someone who struggles to walk every day or feel like there’s no regular exercise in your daily routine, it looks like a new workout can provide a quick fix! Yoga instructor and naturopath Dr Janani Subburaj recently shared a video on social media, talking about a 150-second walking exercise. She says that if one has a desk job or if one stay at home because of the weather, this 2.5 minute workout can work. Let’s tell you more about this 150 second walking workout!

What is a 150-second walking workout?

Like Subburaj, if you can’t go outside for a walk, but wish to increase your daily step count and lose weight, you can try this short but effective exercise. So, what is a hack? Dr. Subburaj shared a video showing an exercise that started last March, walking on jacking jacks, high knees, butt curls and various toe touches.

Here’s how it works:

• March-past-for core stability and 30-second position
• Do jumping jacks for 30 seconds. It helps improve blood circulation
• Walk with high knees for 30 seconds to activate your hip flexors
• Then continue with butt kicks for 30 seconds to engage your glutes and hamstrings
• Interlace fingers for 30 seconds to improve and increase balance and coordination

Dr. Subburaj recommends doing this exercise for 10 rounds, which equates to about 4,000-5,000 steps. This approach can also work for stay-at-home moms, who spend most of their daily lives indoors.

Check out the post!

Adding exercise makes walking more efficient

Walking is an excellent form of regular exercise. To get the most out of it, you can add a variety of exercises as you go. You can make your daily walk a productive workout by incorporating exercise movements that improve exercise by targeting different muscle groups.

One simple but effective addition would be to walk for a while. Using this technique, you alternate between fast movement and slow healing. This improves cardiovascular endurance and helps burn more calories. Increasing lunges while walking is another effective supplement that can strengthen the legs and improve stability. After every few minutes, bend deeply with each leg, engaging the thighs and glutes.

Another effective step is walking with high knees. This exercise activates the upper flexors, core and lower body muscles. When you lift your knees up, you add strength, making your daily walk more difficult. Similarly, increasing arm movements, such as reaching overhead or lifting light weights, can improve and tone the upper body while improving posture.

Walking uphill or on an inclined surface also engages the hamstrings, calves and glutes, thus increasing the difficulty of the exercise. To work your core, try incorporating lateral shuffles or side steps that target different muscle groups and improve flexibility.

By adding this exercise to your walking routine, you not only increase your calorie burn but also engage more muscle groups, turning a simple walk into a ‘workout’. full bodies.

Does 150 seconds of walking work?

This type of micro-exercise highlights the emerging need for the importance of exercise. By making small shifts like that, people can feel motivated to be more active. Yes, the 150-second workout is easy and time-saving. However, it should be understood that little movement cannot replace full exercise programs. For exercise to be effective, extended physical activity that challenges the body with increased endurance, strength, and overall fitness needs to occur.

If you wish to achieve your long-term health and fitness goals, you need to balance. Small actions like these can certainly go a long way if they are included every day, but they also need to be supplemented with long-term full-body exercise for a healthy lifestyle. beautiful.

Adults need 150 minutes of physical activity each week

Obesity, caused by lack of exercise and other forms of exercise, affects more than half of the world’s population today. A recent World Health Organization survey found that nearly a third (31 percent) of the world’s adults, 1.8 billion adults, are physically inactive. If this lack of movement continues, the number of adults who do not meet recommended levels of physical activity is projected to rise by 35 percent by 2030.

Keeping in mind the lack of physical activity in modern people’s lives, the United States Centers for Disease Control and Prevention (CDC) considers that every adult should spend at least 2 hours two and 30 minutes of moderate-intensity exercise per week. a period of 10 minutes or more. Some examples include swimming, gardening, dancing, or brisk walking. Also, remember that if you run out of time, you can reduce your daily exercise during the week or you can break it up into faster times during the day such as 150 seconds of exercise.

According to the WHO, women are less physically active than men by an average of 5 percent. This situation has not changed since 2020, and there are many reasons to blame. It includes traditional jobs that require women to prioritize household chores, limiting their time to exercise or exercise outdoors. Safety is also a major concern when moving abroad. Hormonal imbalances, pregnancy, and caregiving responsibilities also influence physical activity in women.