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During the last couple of years, many of us have added adaily walkto our regular routine.
Photo by The Good Brigade via Getty Images / Design by Stella Koh
But did you know you’ve got the option to turn it into a walking workout too?
Walking can clear your mind, offer a change of scenery, andbring structure to often shapeless days.
Taking a walk is also a good way to get some exercise.
Making the shift starts with intention.
Then, make a plan for exactly how youre going to execute it.
Here are a few options to consider if youre looking to turn a walk into a walking workout.
You dont need to obsess about gear, but dressing the part helps.
(If youre walking for a workout, definitely leave the flip-flops at home.)
Kick things off with a dynamic warm-up.
Spend 5 to 10 minutes releasing your hip flexors, inner thighs, calves, and quads.
This can be especially beneficial if youre incorporating faster paces or strength moves into your stroll.
Go a little bit longer than you have before.
Exactly how long or how far depends on your starting point and existing fitness level.
For one person, 10 minutes might be a pretty intense walk, Barrett says.
And other people need to go 90 minutes to feel like they did something extra.
Begin where you area good goal might be 20 to 30 minutes three or four times per week.
Progress slowly, adding two to five extra minutes to each walk per week, Zmachinski says.
Focus on your form.
Yourcore should be engagedbut not tight, and your gaze should stay level.
Keep your elbows bent at about 90 degrees and swing your arms from your shoulders.
Pick up your pace with intervals.
Andharderdoesnt have to mean running if you dont want it to.
Mosiers favorite interval workout is a pyramid.
He recommends starting with a 10- to 15-minute warm-up of easy walking.
This isnt a casual stroll, but a focused pace where you could still maintain a conversation.
Dont want to worry about timing yourself?
Make it a less formal Fartlekthats a Swedish term for speed play.
Add some oomph with weights.
Walking already involves your calves, quads, hamstrings, glutes, and core.
Integrating weights can further challenge those muscles and also recruit more of your upper body, Barrett says.
Tote along some resistance bands.
Prefer to travel lighter?
For instance: Place a mini-band around your ankles and do side-to-side monster walks.
Lie down with it above your knees for glute-burning bridges.
Use elevation to your advantage.
A walking incline can be even harder than running, Barrett says.
Those lucky enough to live near undulating trails or roads can simply plan their route accordingly.
Some of our favoritetreadmills for walkingalso feature incline and decline capability.
Do an out-and-back where it’s possible for you to do some stair climbs at the halfway point.
One simple way to add extra intensity into your workout is to incorporate some stairs into your routine.
For instance, Lewis lives in Philadelphiahome to the art museum with the steps featured famously in the movieRocky.
(you’re able to also try thisstair workoutfor some inspiration.)
Mix in some bodyweight moves.
Try it by timefor instance, two minutes of walking, then one minute of strength moves.
Prefer not to touch?
Whats more, it can also work as a kind of metronome guiding your pace.
Spotify hasplaylistsfor songs of various beats per minute that Lewis loves for keeping the tempo up.
(you could also try our SELF playlist of thebest workout songsfor some motivation, too.)
Or use music as a cue for more intense segments.
Or even twirl, prance, or twerk.
Dont let self-consciousness or a lack of dance training hold you back.
Let go of everything that’s in your head and dont worry about what people think.
Use technology to your advantage (or leave it behind).
This is another time when its important to consider the purpose of your walk.
But if youre aiming for fitness benefits, you might use digital tools as motivators.
You should be more excited and proud that you did something as opposed to nothing.
Close it out with a stretch session.
Stretching makes it complete.
Your body may guide you to whats tight and achy, Barrett says.
Stretch your arms overhead, reach forward, then slowly stand back up.
Repeat five times on each side.
Its this buffer between the workout and the rest of the world, a finishing touch, Barrett says.
It just makes the rest of the day better.
And then the next day, youre prepared to go for a walk again.
