6 Ways to Get the Most Out of Walking

It's been scientifically proven that walking is good for our health, but here's how to make the most of the time you spend exercising.

Most Popular
GIF

It's widely understood
that walking could actually save your life. But as well as being
life prolonging, walking is also a great way to keep up your general
fitness–and there are ways you can push yourself while out for a stroll
to ensure you're getting the optimum benefits.

If you struggle fitting regular, rigorous exercise into your life, why not take a look at these tips–compiled by Bear Fitness personal trainer Sarah Ryder–on how to go that little bit further when walking, and reap the fitness rewards.

Advertisement - Continue Reading Below

1.  Try a more vigorous arm swing 

Your
muscles are designed to move, so get those arms working; it will
activate more muscle fibers and get the blood pumping. But make sure you
keep your arms at a 90° angle to ensure they can keep up with your
legs.  

Up the ante and
use some Nordic Poles to get even more of the upper body and torso
engaged. Research suggests that this burns an additional 20-40%
calories–brilliant!

Most Popular

2.  Implement a Fartlek-style walk

Simply
put, you select three different paces (fast, medium and slow) to keep
your body guessing, while giving it time to recover for the fast bursts.
You will be able to maintain this for much longer than a standard fast
walk, which means you'll increase the amount of calories you burn.  

Up the ante and
slightly change your walking style while walking faster. For example,
use a heel/mid-foot/toe strike to engage the hamstring and glutes for a
greater burn.

3.  Start tracking 

Use
a heart-rate monitor to ensure you are actually pushing your body and
not just going for a dawdle. The higher your heart rate, the greater the
benefits (up to a certain point).  

Up the ante and
get new trainers. A pair with optimum flexibility and little cushioning
will do the trick, because this will engage more muscle fibers to make
sure the foot is controlled.

4.  Experiment with lunges

It
makes a huge difference if you take a break from walking every now and
then, and throw in some bodyweight (or weighted exercises). Even if this
is just lifting your bottle of water over your head and lunging, it'll
make a big difference to the body's response, as lifting anything above
your head will make your heart work harder.  

Up the ante and
add in a jump. Turning any movement into a plyometric (that just means
jumping, in exercise-speak) one will increase the demand on the body,
and will make a marked difference to your current walking routine.
Weather this is jumping, squats, lunges, press-ups or the dreaded
burpee, it will all make a difference.

5. Add in an incline

Increase
the incline and you could burn up to 50% more calories. Anything above
an incline of 2.5% gives a marked increase in oxygen consumption–and
therefore fuel burnt. Hello, hills; farewell, calories!

Up the ante and
keep your speed up. If you walk at a speed of 4.7 m.p.h., you will burn
the same amount of calories as jogging—which isn't bad for the casual
walker.

6. Walk with weight 

This
is a lovely way to increase your burn. A weighted backpack is the best
option, as an over shoulder bag can place undue strain on the spine.
Ideally choose one with a waist and chest strap, and that way you will
reduce the amount the bag bounces around.  

Up the ante and
try a farmer carry. If you're not sure what this is, think of how you'd
carry your food shopping home–bending down and picking up a weight with
each arm, while keeping your back straight. 

Although this
is often viewed as difficult (and is therefore dreaded) because of the
additional stress it places on the body, you can't deny that it gets the
old ticker going and it will make you work much harder than merely
carrying a backpack. Plus, farmer carrying should improve your grip–and a
strong grip is proven to have a positive correlation to heart health.

Happy walking!

Via

What do you think?

Life
Share
These Are The Five Foods That Starve Your Fat Cells
Eating these will actually help you shed your fat , think of them as an answer to your fitness prayers.
Life
Share
7 Health Issues in Your Body—Identified By Your Handwriting!
We bet you didn't see this coming...
Life
Share
Facebook is Introducing This Brilliant New Feature to Protect Women in India
Well, at least it's a start.
Life
Share
Online Art Dealing: An Insider's Look
Cosmo caught up with Sonali Batra, Founder of greatbanyanart.com, about the trappings of an online-art-gallery owner's life...
Life
Share
10 Easy Ways To Join The Health Bandwagon
Killing cravings is nowhere on the list!
Life
Share
Looking For a Model Life? Meet Your Match...
Elegant, confident, and powerfully simple—the all-new Volvo S90 has all the making of a supermodel. Here's why.
Life
Share
Women Are Using This Gym Hack to Get Extra-Bubbly Butts
Here's what you need to know about it.
Life
Share
This Summer Sushi HAS To Be On Your June Food Wishlist
You didn't think sushi could improve, but it has.
Life
Share
Here's Why You Are Unforgettable, Based On Your Zodiac Sign!
Breaking down the science of exactly what makes people flock towards you!
Life
Share
5 Beauty Secrets of Flight Attendants
Nobody knows how to stay pretty at 45,000 feet better than them.