Our expert says:
It depends what "effective" means. If it's to maximize calories burned, then the further you walk, the better. So if you have 40 minutes, then walk 5 km, not 4km, for example. Obviously, as you increase intensity, you increase the risk of overdoing it, picking up little injuries, so you can't just hammer it all the time. You have to mix the days - some are faster, others slower.
Same goes for weights. Using ankle weights will make the walk much tougher (try it and see!), but you have to be careful because if you aren't, you stress the joints a little too much. So alternate days - one day hard (either fast or weighted), then a slower day.
It sounds as though you're accumulating good overall time and so now it's a question of adding that intensity - if you do that systematically, then you'll adapt and benefit, so give it a try!
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal
advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.