WALKING FOR HEALTH BENEFITS – 10 Walking Tips
Walking for Health Benefits
Tips for Maximising Your Walking Workouts
MAINTAIN A BRISK PACE: Walk at a pace that raises your heart rate and causes you to feel slightly out of breath. This level of intensity is known as “moderate-intensity” walking, which is ideal for cardiovascular health and calorie burning. A useful way to gauge your walking intensity is by a method I use called the “talk test,” which has three levels:
Level 1: You can walk and comfortably hold a full conversation without becoming breathless.
Level 2: You can answer with simple “yes” or “no” responses, but you cannot maintain a full conversation.
Level 3: You are walking so briskly that talking becomes difficult due to breathlessness.
The ideal intensity level for fitness enhancement and weight loss is Level 2. The next time you go for a fitness walk, check to see if you’re maintaining the right intensity level.
INCORPORATE INTERVAL TRAINING: Add bursts of faster walking or find inclines and hills to enhance your walking routine. This can increase the intensity of your workout and boost calorie burn. Here’s a fun tip: try alternating between 30 seconds of brisk walking and 1 minute of a slightly slower pace with longer strides. This method not only enhances calorie burning but also helps tone and sculpt your lower body. Incorporating these intervals can make your workout feel shorter and more enjoyable.
CONSISTENCY IS KEY: Aim to maintain a regular walking routine. Try to walk most days of the week, if not every day, to fully enjoy the health benefits. Consider writing down the days you plan to go for walks in your diary and treating those times like any other important appointment. By scheduling your walks, you are more likely to stick to them and remain committed. Remember, prioritizing your health should always come first in your daily schedule.
ADD VARIETY: Keep things interesting by exploring different routes and terrains. Walking in nature, on trails, or even doing indoor walking workouts can offer new and diverse experiences. On days when you can’t walk outside, consider trying one of our City Walks at home. It’s a fun way to increase your step count while enjoying some virtual sightseeing. CLICK HERE for my free playlist of Walk at Home Workouts featuring locations like Paris, Venice, Vienna, and more to be added soon.
ADD FULL-BODY MOVES: Consider adding bodyweight exercises into your walking routine to engage various muscle groups and enhance the overall effectiveness of your workout. For example, you can refer to my Indoor Walking Workout Cards for some ideas. Additionally, try adding arm lifts during your walk to activate more muscles alongside working your tummy muscles by engaging your core as you walk. This approach not only helps you burn more calories but also improves your fitness level and tones your entire body.
STAY HYDRATED: Always bring a water bottle on longer walks to stay hydrated. Drinking water helps maintain your energy levels and cools you down if you start to feel overheated.
STRETCH AFTER WALKING: Incorporate post-walk stretching to improve flexibility and reduce the risk of muscle tightness or injury. You can view my complete cool-down stretching routine by clicking here. It helps realign your muscles after walking and helps prevent injuries and muscle soreness.
NON-NEGOIABLE: Make walking a daily habit to enjoy long-term health benefits. It’s easy to postpone exercise when our days become hectic and overwhelming. However, I encourage you to prioritise exercise for your body. As I often say in my YouTube videos, “movement is medicine.” Even if you can only manage a 20-minute walk, remember that a 10-minute walk is still beneficial. Every small effort counts. Make it a priority!
ENGAGE YOUR CORE: Believe it or not, your core plays a significant role in your walking ability. The stronger your core, the better your posture and gait will be. Adding core exercises to your weekly routine is a smart choice. Not only will you develop a strong and toned core, but you will also sculpt your waist and abdomen. I have a free 5-minute at-home core workout that you can do several times a week. Click here for the 5-Minute At-Home Abs workout.
INVEST IN YOUR FUTURE HEALTH: Taking daily walks is a valuable investment in your health. Each step contributes to the health of your heart, joints, bones, metabolism, and mental well-being. The exercise you do today lays the foundation for a healthier tomorrow.
Keep Walking for Better Health. Lucy