There are times when you do not feel like exercising, but you know you need to. Walking is an excellent option that provides the same advantages as vigorous exercise. It enhances the immune system, reduces the resting heart rate, promotes cardiovascular health, and prevents chronic illnesses. There are several other advantages of walking, and the greatest thing is that you do not need any special equipment or a personal trainer to start. Alternate between these 5 different outdoor walking exercises to obtain optimal results:
Power Walking: Power walking is all about speed and arm mobility. When you just have a few minutes to spare, power walking is a fantastic strategy to quickly burn calories if performed properly. The most crucial part of power walking is to go from heel to toe with each stride while pumping your arms. This will allow you to take as many steps as possible, maximizing your caloric expenditure. You can power walk wherever is most convenient. If you don’t have time to gear up against the cold, take a brisk stroll around the house!
Walking Uphill: If you are short on time, climbing stairs or walking uphill are effective aerobic exercises that also build your thighs, glutes, and calves. Incline walking may be better on your joints than quicker walking on level ground or downhill walking, particularly if you are overweight or obese. Hill and stair walking are typically safe forms of exercise. Avoid it, though, if you have knee or hip difficulties. This more intense exercise might worsen these issues.
Interval Walking: Interval walking employs brief bursts at a faster pace to help you burn calories and increase your heart rate, making it a fantastic choice for people attempting to lose weight. You need at least 20 to 30 minutes to maximize the benefits of an interval walking exercise.
Commence with a 5-minute warm-up. Start at a slow speed and gradually increase it to a moderate one. Then, start your first minute-long burst. Quickly transition from heel to toe while launching each stride with vigor. Return to a moderate speed for three minutes after one minute. Repeat these intervals a few times and conclude with a five-minute walk at a moderate speed to cool down.
Brisk Walking: A brisk walk is around 3 miles per hour, which is quicker than a stroll.
How quick is sufficient?
A target of around 100 steps per minute may be appropriate, although your mileage may vary.
If you can still speak but cannot sing, you are walking quickly.
You might also use a smartphone app that alerts you when you’re walking too slowly and provides strategies to increase your walking speed.
The glutes, quadriceps, hamstrings, calves, and hip adductors are strengthened by alternating between regular and brisk walking. Your body will get stronger, and your cardio will improve with time, allowing you to walk faster for longer distances.
Here’s how to complete the exercise:
- Warm-up by walking at a comfortable pace for 5 to 10 minutes.
- For one minute, walk quickly.
- Walk at a regular speed for 1 minute.
- Continue the sequence for thirty minutes.
As your fitness improves, increase the duration of your brisk walking to 5 minutes while retaining the 1-minute rest interval. Walking at a rate of 3.5 miles per hour will burn over 300 calories per hour for the typical individual; thus, alternating between normal and fast walking can burn fat and carbs while improving cardiovascular health.
The increased blood flow to the brain caused by fast walking can boost brain fitness and cognitive performance, enabling you to receive the mental advantages of decreased stress and anxiety, enhanced mood, and enhanced memory.
Additionally, alternating between fast and slow walking can help you prepare for more demanding types of exercise, such as running and lengthy walks.
Before you begin
Any comfortable footwear that has enough support and does not create blisters will suffice.
If you’re walking to work, you may wear your typical work attire with a pair of comfortable shoes and then change shoes once you are there.
You may wish to carry a small bag with water, nutritious foods, an extra shirt, sunscreen, and a sun hat for extended hikes.
If you begin frequently taking longer walks, you may choose to get a waterproof jacket and specialized walking shoes for more difficult routes.