Ways to get a workout out of your daily walk

Daily walks have grown in popularity over the last few years. And for good reason. They are a great way to get sunlight, clear your mind, and breathe in some fresh air. Incorporating walks into your day is also a great way to give your eyes a rest break from screens.

But more than that, walking can be a great way to burn more calories throughout the day and get in the recommended 150 min of moderate-intensity exercise per week.  With that said, not all walks are created equal. There is “leisure” walking and fitness walking.

A leisure walk is good for clearing your head, brainstorming, and for general mental health. On the other hand, a fitness walk is designed to get your heart rate up, increase your breathing rate, and give you a moderately intense workout.

So, before you start, decide your intention. Are you going out for a leisure walk or a fitness walk? If your intention is a fitness walk, here are some tips to optimize your fitness walking routine:

Gear is helpful

Now, you don’t need to spend a lot of money, but you will have a more comfortable experience if you are “dressed the part”.

Try and select “Weather appropriate” clothing. For example, if it is 90 degrees and sunny, a loose-fitting tank top or short sleeve shirt and shorts might be warranted. If possible, try and select clothing made out of dry-fit material. Dry fit material (also called moisture wicking) is designed to move sweat away from your body and thus keep your skin slightly cooler.

A good pair of shoes will also help. You don’t really need an expensive pair of running shoes. A lace-up shoe with a good sole will definitely make your walk more enjoyable.  Try and avoid shoes like crocs and/or keds which offer minimal support. The jury is still out on minimalist shoes. It is to be determined whether or not these are a good idea for someone who is just starting out with a fitness routine.

Trekking poles

Trekking poles are a great way to give your more balance and confidence which might result in being able to walk faster and/or take in a little more of the scenery. Trekking poles also add an arm workout and can reduce the strain on your joints

Add music

Music just makes you feel good. Am I right? There is literally a song for every mood. When it comes to exercise this could not be more true. Having some upbeat music can take any exercise activity from something you dread to something you look forward to!

But more than that, an upbeat song can serve as a metronome to get your feet moving at a slightly faster pace.

Add weight

Integrating weights into your walk is a great way to really take the intensity to the next level. A weighted vest is a go-to favorite because you can walk and still have your hands free. But wrist weights are also excellent in that they can add an arm component to the workout.

Find some elevation

Walking hills will definitely increase your heart rate and your breathing rate. If you live in an area without a lot of elevation, try and find stairs. This could be walking to a parking garage or a multi-level mall. You might also try walking to a stadium and/or a school football field with seating.

Speed intervals

Intervals are short periods of slightly harder effort. Interval training is when you combine periods of harder effort with a period of active recovery. So, for example, an interval walking workout might include 4 min of fast walking followed by 1 min of “comfortable walking”. Repeat this 6 times to give you a 30 min workout. This is not only proven to have greater health benefits when compared to a continuous moderate-intensity workout (walking for 30 min at the same intensity). It is also an excellent way to make the time fly! So give this workout a try! You will not be disappointed.

Conclusion

Moderate-intensity exercise is absolutely essential for preventing most non-communicable diseases (stroke, heart attack, diabetes..etc). Furthermore, exercise improves mood and can help with depression, anxiety, OCD, rumination, and anger management. Walking provides a mode that has no barrier to entry, does require a gym and/or equipment, AND you can do it anywhere at any time. So, what are you waiting for? Here is your permission to get out there in the fresh air!