Walking is perhaps one of the simplest exercises that you can do. But don’t underestimate walking. Just because it is simple, doesn’t mean that it is easy. When done for sustained intervals of 30 to 60 minutes, you can burn upwards of 250 to 350 calories.
Advantages Of Walking
- It can be done anywhere; at the beach, on a treadmill, outdoors or on a hiking trail.
- It’s a great place to start if you have a sedentary lifestyle.
- It can be done anytime. If you can’t get to the gym, you can take a walk during a lunch break while at work.
- It is generally a safe exercise, with little risk of injury. Check with your doctor if you have joint pain or other ailments.
- It can be part of a fitness routine to assist with weight loss and to maintain weight loss.
- As with all exercises, it can help with stress management.
- It can decrease your risk for developing diabetes, hypertension and heart disease.
Ways To Amp Up Your Walk
- Add 1-3 pound hand weights
- Interval train while walking. Walk at a moderate pace for 10 minutes, than walk as fast as you can for 1 minute. Repeat the process over the course of 30 to 60 minutes.
- Strength train while walking. Every 10 minutes perform a circuit of strength training. As an example, perform 2 to 3 sets of each: 20 squats, 10 tricep dips, 10 pushups and 10 walking lunges(each leg).
- If walking on a treadmill, increase the incline. If walking outdoors, pick a course that has hills.
- Compete with yourself. Beat your personal best. If it took you 12 minutes to walk one mile, than aim for 11 minutes the following week.
- Listen to a music playlist that keeps you energized so that you don’t get bored.
Walking is personally one of my favorite exercises. I prefer to walk outdoors because it’s a great opportunity for me to get fresh air and to get vitamin D from the sun. Also, since I live in Florida, I get to enjoy the simple pleasures of life, such as blue skies, seeing the sunrise/sunset, hearing the laughter of children playing or the sweet sound of birds chirping. I encourage you to walk this Move It Monday, especially if you are just starting out on a journey to improve your health.