Walking uphill: a perfect exercise if you are over 50 to burn more calories and tone your legs

Tamara Villa

Often the simplest is the most effective. If you’re over 50 and looking for an exercise that’s a little more challenging than normal but without going overboard, try
walk uphill, either on the street or on tape. Not only will you burn more calories than if you walk normally, but you will also tone your legs and lower body much better.

When you’re half panting in the middle of a seemingly endless hill, it can be hard to see the bright side. But don’t worry, because that side exists and it’s fantastic. Walking down a slope
really good things for your health, and more from the age of 50. Here are five good reasons:

Increase your heart rate

Any type of exercise will increase your heart rate, and walking is no exception. Adding an incline to your daily walk makes
your blood pump. Studies show that brisk walking up a 2 to 7 percent incline can increase heart rate by nearly 10 percent compared to walking on a flat surface.

How fast should your heart beat when you exercise? According to experts, the heart rate during moderate exercise should be
between 64 and 76 percent of your maximum heart rate. Subtract your age from 220 for a quick and easy way to estimate this rate. It’s not exact, but it can help.

Works the hamstrings and glutes

Walking on a flat surface engages your quads, but doesn’t require a lot of glute or hamstring work. However, adding an incline to your walk or run will help you
activate these muscles on the part of your posterior chain. Your body will thank you: you reduce the possibility of injury and improve posture, something essential over the years.

Woman walking through the woods/PEXELS

some toned legs

The lower legs have a ton of muscles, including the tibialis anterior, peroneus, gastrocnemius, and soleus. These are the muscles in and around the calves. Research suggests that walking on an incline
significantly increases the activity of the peroneal muscles compared to walking on a flat surface. This means that inclined walking is an excellent exercise to strengthen weak ankles, perfect if you are recovering from an injury.

burn more calories

The number of calories you burn through exercise varies. But generally speaking, how much
the higher the intensity of the workout, the more calories you will burn. And what has greater intensity than the smooth floor? A tilt. The metabolic cost of walking on an incline can add 5-10% extra incline in metabolic performance. But remember that the number of calories you burn doing any activity will depend on other factors, such as your height, weight, and age.

Less impact on joints than running

Running can be a great way to get in shape, but it’s a high-impact exercise. It puts significant stress on the joints and that
increases the chance of injury. The knees are the most common site of injuries from running. If you have a history of knee problems, walking is probably a better option.

Walking down a slope can even be
better for lower joints to walk on level ground. Research suggests that climbing a 10-20% incline may actually help reduce the risk of joint damage. And this is very interesting if you are over 50 years old.

Woman walking through the woods/PEXELS

Other alternatives

If walking isn’t your thing, you have other options. The
elliptical it is a machine that has long handles and wide pedals. It can help you work your upper and lower body together for a super balanced full body workout. A great option.

exercise bikes they also have incline programs and are more forgiving on the knees than walking or running. You can always hop on a “real” bike and find a hilly spot if you prefer to exercise outdoors. It is another of the favorite options.