Walking is the simplest and most convenient form of exercise. It’s free, you can do it anywhere, anytime, and all you need is a good pair of walking shoes! But walking doesn’t have just to be walking. With a few modifications, you can turn your walk into an effective workout that targets muscles from head to toe. In this article, we’ll explore some of the best walking exercises you can try to enhance your fitness routine, boost your energy, and achieve your health and fitness goals. So, lace up your shoes, and let’s get started!
Best Walking Exercises You Should Try!
1. Power Walking
Power walking is a type of walking that involves a faster pace than regular walking. It’s a great cardiovascular exercise that can help you burn more calories and improve your overall fitness level. To power walk, focus on taking longer strides and pumping your arms vigorously. You should also maintain good posture by keeping your shoulders relaxed and your back straight.
2. Hill Walking
Walking uphill is an excellent way to challenge your leg muscles and improve your cardiovascular fitness. Find a hill in your neighborhood or use a treadmill with an incline setting to add resistance to your walking routine. When walking uphill, take shorter strides and lean forward slightly to engage your glutes and hamstrings.
3. Interval Walking
Interval walking involves alternating between periods of high-intensity walking and low-intensity walking. This type of exercise can help you burn more calories and improve your cardiovascular fitness. To do interval walking, start with a warm-up period of 5-10 minutes of moderate walking. Then, alternate between 30 seconds of fast walking and 30 seconds of slow walking. Repeat this pattern for 20-30 minutes, then cool down with 5-10 minutes of moderate walking.
4. Nordic Walking
Nordic walking is a type of walking that uses poles to engage your upper body muscles. It’s a low-impact exercise that can improve your cardiovascular fitness, muscle strength, and balance. To do Nordic walking, use poles that are the right size for your height and hold them at a 45-degree angle behind you. When you walk, plant the poles in front of you and push off with each step.
5. Walking Lunges
Walking lunges are a great way to tone your leg muscles and improve your balance. To do walking lunges, take a big step forward with your right foot, then lower your body until your right knee is at a 90-degree angle. Keep your left leg straight behind you. Push off with your right foot to bring your left foot forward and repeat on the other side.
Walking is a simple and effective way to improve your overall health and fitness. By incorporating these walking exercises into your routine, you can challenge your muscles, improve your cardiovascular fitness, and burn more calories. So put on your walking shoes and start walking your way to better health!
Experts’ Opinion About Walking Exercises
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, per week for adults. They also suggest incorporating muscle-strengthening activities at least two days per week.
Moreover, the Centers for Disease Control and Prevention (CDC) recommends walking as a low-impact exercise that can help reduce the risk of chronic diseases, such as heart disease, stroke, and diabetes. They also recommend incorporating walking into daily activities, such as walking to work or taking the stairs instead of the elevator.
FAQs
Is 30 mins of walking a day enough?
Many experts suggest walking for 30 minutes a day as part of an overall healthy lifestyle. Walking has countless benefits, including improved cardiovascular health, better mental well-being, and weight management.
30 minutes may be enough to get some of the physical benefits walking provides, such as increased heart rate and calorie burn. However, if you want to get the full range of walking benefits, including increased strength and muscular endurance, then you may need to increase your walking time or add walking exercises into your walking routine.
What is the best walking workout?
The best walking workout for you will depend on your individual goals and preferences. If you’re looking to strengthen and tone your muscles, walking exercises such as interval walking, chest presses, arm extensions, lunges, and step-ups can help target specific areas.
Can I get in shape by walking?
Yes, walking can help you get in shape. Walking is an excellent form of exercise for those who are looking to improve their overall fitness level. It’s easy on the joints and can be done anywhere, anytime.