Amplify your strolls into a fitness journey with this trainer's five methods to transform your walk into a walking workout routine
Walking is a simple and low-impact exercise that can offer numerous health benefits, especially when taken outdoors. Here are some tips from personal trainers Karl Henry and Ellen Thompson to help you upgrade your walking routine and make the most of your time in nature.
Embrace the Hills
Walking uphill is a great way to intensify your workout, according to Karl Henry. Hills not only challenge your cardiovascular system but also target your glutes and quads more effectively than flat terrain.
Mind Your Footwear
When tackling steep hills, it's essential to wear good grippy shoes with ankle support to prevent slipping. A good pair of hiking shoes can make all the difference in maintaining your balance and safety.
Find Tranquility in Nature
Walking in nature can have a calming effect on the mind, as observed by the author. Getting out of the city, away from the noise of cars, houses, and people, can help soothe racing thoughts and reduce feelings of anxiety. The author found that their breathing improved while walking in nature, feeling more deeply and hearing the sounds of the wind and running water.
Engage Your Upper Body
Using your arms to lengthen your stride is another tip from Karl Henry to upgrade your walking workout. This simple adjustment can help you cover more ground and engage more muscles, making your walk more intense.
Add Resistance
Adding resistance exercises along the way is another tip from Karl Henry to increase the muscular challenge of your walk. The author tried resistance exercises during a walk but felt self-conscious and will continue resistance workouts at the gym.
Incorporate Interval Walking
Incorporating interval walking, alternating between fast-paced walking and slower recovery periods, can boost cardiovascular benefits and calorie burn. This strategy can help you make the most of your time outdoors without the need for a treadmill or online workout videos.
Try Nordic Walking
Nordic walking, using poles to engage your upper body, can help improve calorie burn by about 20% and provide additional benefits for posture and balance.
Break the Monotony with Bodyweight Exercises
Incorporating bodyweight exercises intermittently, such as lunges or jumping movements during your walk, can add strength training benefits and break the monotony of a regular walk.
Complement Your Walk with Strength and Flexibility Training
Performing complementary strength and flexibility exercises off your walk, such as Romanian deadlifts to build hamstrings and glutes for more powerful steps, and calf stretches to improve gait mechanics and joint mobility, can further enhance the benefits of your outdoor walking workout.
By following these tips, you can boost the intensity, muscular engagement, and overall fitness benefits of walking outdoors, making your time in nature not only peaceful but also productive.
Walking uphill, as suggested by Karl Henry, can help intensify your workout and target your glutes and quads more effectively, making it a great cardio option. To maintain balance and safety when tackling steep hills, consider wearing good grippy shoes with ankle support. Incorporating interval walking, alternating between fast-paced and slower recovery periods, can boost cardiovascular benefits and calorie burn, making your walk more science-based and effective. For an extra challenge, try Nordic walking, using poles to engage your upper body, or break the monotony with bodyweight exercises like lunges or jumping movements. Additionally, complementing your walk with strength and flexibility training can further enhance your fitness-and-exercise routine and health-and-wellness.
