Enhance your strolls into exercise routines with this trainer's five methods for transforming your walks into walking workouts
Personal trainer Karl Henry has shared five tips on Instagram to help you make the most of your outdoor walking workouts. Here's how you can elevate your walks and reap the benefits of a more effective and enjoyable exercise routine.
Embrace the Great Outdoors
Walking in nature can provide a calming and relaxing environment, helping to soothe racing thoughts and reduce anxiety. While research is still ongoing, many find that walking in nature offers mental wellbeing benefits in addition to potential physical benefits [2]. So, why not take your workout to the park or the countryside?
Walk with Purpose
Walking tall with arms swinging naturally and taking long, steady breaths can enhance circulation and endurance. Maintaining a brisk pace is essential for a more effective workout, and focusing on your posture can help you maintain balance and engage your core muscles [1].
Vary Your Terrain
Walking on uneven surfaces, uphill, or on trails engages more muscles and boosts fat-burning compared to walking on flat, even ground [1][4]. Changing your walking terrain can add variety to your workout and keep things interesting.
Incorporate Intervals
Alternating between fast-paced walking (20-30 seconds) and slower recovery walking (60-90 seconds) is known as interval walking or power walking sprints. This ups the intensity and increases calorie burn, making your workout more efficient without putting too much strain on your joints [1].
Add Resistance Exercises
Adding bodyweight strength exercises, such as squats, lunges, or push-ups, mid-walk can raise your heart rate and build muscle, transforming your walk into a full-body workout [1]. While incorporating resistance exercises may initially make you feel self-conscious, they are effective in increasing calorie burn and building strength. If you prefer, you can perform these exercises in private to start with, but don't let embarrassment hold you back from a more effective workout.
Equip Yourself Properly
For steep hills, it's recommended to wear grippy shoes with good ankle support, such as the New Balance Fresh Foam X Hierro V8, to ensure stability and prevent accidents [5].
By following these tips, you can make the most of your outdoor walking workouts and enjoy the benefits of a more effective and enjoyable exercise routine. Happy walking!
Sources:
- Eat This, Not That!
- Tom's Guide
- Fit and Well
- Better Me
- Running Shoes Guru
- Engaging in cardio workouts like power walking can benefit from science-backed techniques, such as varying terrain, incorporating resistance exercises, and using proper equipment for safety.
- Embracing fitness-and-exercise routines that incorporate health-and-wellness principles, like walking in nature, improving posture, and maintaining a brisk pace, can lead to a more effective and enjoyable exercise routine.
- To reap the full benefits of outdoor walking workouts, it's essential to mix things up by adding interval training and bodyweight strength exercises, turning your walk into a comprehensive fitness routine.
