Are you the type of person that doesn’t enjoy running? Do you have an injury that prevents you from running? If so, walking is a low-impact activity that can help you stay in shape.
Walking for 30-minutes each day is nourishing for both the mind and body. The fresh air that you breathe while walking outside helps to slow down your mind. Slowing down your mind allows you to step out of thinking mode and into feeling mode. Our minds are constantly racing with thousands of different thoughts. When we allow it to slow down, we take time to listen to our true desires.
When I first started walking for exercise, I thought it was boring. After a few adjustments, I began to see that walking can be great exercise and it is very enjoyable. If you want to turn your daily stroll into a walking workout, here is how you can do it:
- Create Goals. Creating goals is crucial for success. Set goals to increase your distance or increase your speed. Ex. Maybe when you started walking you would walk for 30 minutes at a slow-ish pace. Next walk, try to walk the same distance in less time. Once you accomplish that try to walk for 35 minutes.
- Start with a good warm-up. Get your heart rate up and your blood flowing
- Pump your arms while you walk. This generates more energy and keeps the blood flowing through your chest and upper-body more efficiently. You will be able to walk faster because of opposing forces (opposite arm & leg). Plus you will burn more calories this way.
- Interval training. Interval training is all about increasing your heart rate for short periods of time. This method helps you walk at a faster pace but allows you to rest along the way. See Interval Training for more details.
- Hills & Stairs. Treat these areas as a challenge. Instead of walking up the steps, pick up the pace a little bit. Maybe even challenge yourself to do the stairs or walk up the hill 2 times. Try to pick a trail that has at least 1 set of stairs or 1 hill.
- Walking Partner. Walking with other people who have the same intention as you can be very motivating. Make sure that you pick a walking partner that will walk at the same pace or faster than you. You don’t want someone to slow you down. Have a walking partner a few days a week helps keep consistency because you hold each other accountable.
Do you have any tips or tricks to make walking more of a workout? Please share!