For most of my exercise life, walking hasn't been at the top of my list of favorite cardio activities. One reason is that, because it's something we do on a regular basis, it takes some work to get the heart rate up. But, over the years, I've incorporated more and more walking into my day. While I still choose other activities for my structured workouts, I've found that walking is a great way to increase my activity without having to add more bone-jarring exercise.
If you want to use walking to help you lose weight, the key is variety, especially if walking is the only cardio you do. Don't just go at the same pace for the same length of time every day, but try to mix things up and find ways to add intensity to some of your workouts. Some ideas:
- Add some hill training. Powering up a hill is a great way to increase your heart rate and challenge your body in different ways. Try finding a medium-sized hill nearby and walking up as fast as you can. Recover by walking back down and repeat several times.
- Use your arms. Holding weights while you walk is a no-no, but you can increase intensity by pumping your arms or using walking poles to involve your upper body.
- Go faster. I notice when I walk outside, I have a tendency to slow down without realizing it. One way to make sure you're in your target heart rate zone is to monitor your pace and make sure you're walking briskly. Pretend as though you're trying to catch a bus and you have to walk as fast as you can to make it.
- Vary your workouts. Whether your walking or doing other activities, varying your workouts is a great way to avoid plateaus and continue to challenge your body. Try to mix things up with longer, slower workouts and shorter, harder workouts. Schedule easy days and harder days and add some strength training to keep your muscles strong and avoid injury.
If walking is your cardio of choice, check out these resources for making sure you get the most out of your walking time:
I really do agree
I’m from the old school of thought, “no pain, no gain” style of thinking…that was fine and dandy when I was in my twenties…I’m 43 yrs young and if I go to the gym, I always do too much, and not good for much of anything afterwards, other than resting and watching TV. [yawn] Walking is the answer to this nation’s [personal]problems…A brain works and functions better in a body that receives daily jolts of exercise…I walk for a half hour before I enter that place that begins with a “w” where I remain motionless for almost 8 hours in an uncomfortable chair.
Walking is a great way to stimulater your cardio…Have a great day and walk your way Healthy !!!
Walking was my grandmother’s passion. Her walks were not only for excercise, but to enjoy nature also. Get to a park, or natural area to enhance the walking experience. Also….I have found a great energy pack to keep you going on those long traks. Check out http://www.suspensiongel.org to learn more…..and get out and WALK!
Although i am a true runner at heart, walking is the way to go. I use it for cross-training and any day i dont feel like running but still want to be active. In the long run, it saves your joints, yet still keeps you healthy. So get to walking!
I’m 55 and when I was younger I engaged in strenuous cardio activities including running Marathons. Last year I decided to improve my golf game and ended up walking about 10 to 15 miles a week carrying my clubs with no other exercise. I had my heart checked by the Dr. this winter , several months after discontinuing golf for the winter and it was 44 beats per minute. This was the lowest it had ever been and it was merely from walking.
I drive a truck for a living and would like to get some ideas on what I can do while setting in a seat or chair?
If you have hills, I mean SERIOUS hills than you can sculpt a perfect lower body without jarring your bones or even getting overly sweaty. You end up toning your stomach and glutes on the really serious hills and it’s fun! If you are lucky enough to walk in a lovely area than it’s also very meditative. Rockridge district in Oakland up to the Montclair section through Piedmont is the best walk. Flatter walks are not as sculpting but you can always run for jaunts here and there. Mainly walking is great if you are larger busted like because serious running is not pleasurable!
Im a 19 year old mother of one. I use to weight 115lb. Right now I’m about 170. Im kind of enjoying the weight but hate my belly. What’s the best way to lose it
I agree walking is the best and natural exercise. You have to break initial inertia and then you are on the road. One should keep trying to find a way to walk several times a day at good speed!
★Paige Waehner Best wishes for you? …
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to make walking most pleasurable and least strenous I found that nothing is better than a ipod in the ears. also one must walk for 21 days without a break to make it a habit.
Walking is safe, economic, fun, and easy.
But, like you said, you must vary your routine, and get out of your comfort zone to get more benefits and results…
Try the interval system: wlking at a normal pace for a limited time, then go faster for another time. Contine for 40 or 50 minutes, it`s great!
I’m going back to the gym tomorrow & start walking again. I have a bad left ankle, so the treadmill works great for me. I had gastric By-Pass surgery & have lost 154lbs & only have another 62 more to lose. I can’t wait for that day.
Another tip: When walking on a treadmill, put it on the steepest incline setting.
The older you are the more important it is to protect your limbs and joints, walking will not impact you as running or jogging.When I draw my last breath I want all of my original joints on board, I walk one hour a day seven days a week. I very my walks by using the local park or walking around the block where I live and I use the local indoor mall which they open early for walkers.
I want to prevent cardio problems, my Mom died of diabetic complications. How should I prevent the same thing to happen to me?