Day 4: Muscle Recovery — Take a 10-Minute Walk Outside

You've earned a recovery day! Make it an active one by taking a brisk 10 minute walk.

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Day 4: Take a 10-Minute Recovery Walk Outside Welcome to day 4 of the Verywell 7-Day No Equipment Challenge! Following three days of strength training, treat yourself to a cardio walk outside. Walking is one more equipment-free way to get your heart pumping and muscles working. Aim for at least 10 minutes at a brisk pace, and keep going if it feels good.   The articles below are for inspiration. The exercise for today is simply a 10-minute walk. Enjoy!   Tara's Tip  “Wear comfortable, supportive shoes, maintain good posture, and gently swing your arms as you walk.” — Tara Laferrara, CPT, of the Verywell Fit Review Board     4 Reasons Why Walking Is Real Exercise     People often consider walking more of a recreation than a workout, believing it less beneficial to your health compared to "real exercise." But the truth is, there are many health benefits you can achieve by walking. Here's a look at four of them. LEARN MORE     How Fast You Should Walk for Fitness and Weight Loss     If you're walking for fitness or weight loss, you should walk at a brisk pace—a moderate-intensity cardio exercise that supports fat-burning. The speed of a brisk pace is different for each person as it depends on your heart rate, age, and level of fitness. Calculate the pace optimal for you. LEARN MORE     10 Ways to Walk Your Way to Fitness and Health     Walking is more than just a way to get around. Walking at any speed is a way to improve your fitness, burn calories, and reduce the health risks of inactivity. Walking the dog, walking in the park, or simply walking around your neighborhood at an easy pace keeps you active and can help you reap benefits. LEARN MORE     10 Things to Stop Doing If You Want to Walk Off Weight     If you want to use walking to lose weight, you need to take several positive steps—about 10,000 positive steps per day! But, in addition to doing the positive, here are 10 things to stop doing. LEARN MORE     How Many Calories You Burn Walking per Mile     Do you want to know how many calories you burn walking per mile? Check out this chart to see how much you're burning LEARN MORE     10 Walking Mistakes to Avoid     Walking the wrong way can lead to wasted effort, injury, and missing out on great health benefits. Here are 10 common mistakes to avoid. LEARN MORE     Important Tips for Staying Hydrated While Fitness Walking     Your body will lose water when you walk and you can end up dehydrated. But it is also important that you don't drink more than your body needs. Learn how much and what to drink before, during, and after your walking workouts. LEARN MORE     CONGRATULATIONS! You've completed day 4 of your Verywell 7-Day Challenge, and you're in the home stretch. We'll see you again tomorrow! Preview: Tomorrow we'll work your legs.   READ THESE NEXT The 14 Best Walking Shoes of 2022 READ NOW  › Hiking May Be More Heart-healthy Than Hammer Curls READ NOW  › Regular Aerobic Exercise May Help Your Brain Age Better READ NOW  › 9 Pedometers to Track Your Steps READ NOW  › You are receiving this newsletter because you subscribed to the Verywell Health newsletter. If you wish to unsubscribe, please click here. A DOTDASH MEREDITH BRAND 1500 Broadway, 6th Floor, New York, NY, 10036 © 2022 Verywellhealth.com - All rights reserved. Privacy Policy