8 Ways to Shake Up Your Walking Routine

Is your standard stroll feeling stale? Try some tweaks so you can rock your waSince even moderate-intensity workouts offer a slew of benefits, walking is a good choice for people looking to stay healthJust like eating the same thing every day can get stale, so can doing one type of exercise. A few small tweaks can make a world of differenceRegular walkers, or those avoiding the monotony of daily strolls altogether, can put a spring back in their step with some simple changesHow to rock your waWalking isn’t just fun and healthy. It’s accessibl“Walking is cheap,” says Dr. John Paul H. Rue, a sports medicine doctor at Mercy Medical Center in Baltimore. “You can do it anywhere at any time; [it] requires little to no special equipment and has many of the same cardio benefits as running or other more intense workouts.”

However, while walking requires minimal equipment, having a good pair of shoes is importantWant to up your walking game? Try the tips beloUse hand weights Cardio and strength training can go hand-in-hand when you add weights to your walA 2019 study found that weight training is good for your heart, and research shows it reduces the risk of developing a metabolic disorder by 17 percent. People with metabolic disorders have a higher chance of being diagnosed with high cholesterol, high blood pressure, and diabetesRue suggests not carrying weights for your entire walk.

“Hand weights can give you an added level of energy burning, but you have to be careful with these because carrying [them] over a long period of time or while walking could actually lead to some overuse injuries,” he sayMake it a circuAs another option, consider doing a circuit. First, put a pair of dumbbells on your lawn or somewhere in your home. Walk around the block once, then stop and do some bicep curls and tricep lifts before walking around the block againRue recommends avoiding ankle weights during cardio workouts, as they force you to use your quadriceps rather than hamstrings. They can also cause muscle imbalance, according to the Harvard Health Letter.

Find a fitness traStrength training isn’t limited to weights. You can get stronger by simply using your bodyften found at parks, fitness trails are obstacle courses with equipment for pullups, pushups, rowing, and stretches to build upper and lower body strengtTry searching “fitness trails near me” online, checking out your local parks and recreation website, or calling the municipal office to find oneRecruit a friPeople who workout together stay healthyOne studyTrusted Source showed that older adults who exercised with a group improved or maintained their functional health and enjoyed their lives moEnlist the help of a walking buddy with a regimen you aspire to have. If you don’t know anyone in your area, apps like Strava have social networking features so you can get support from fellow exercisers.

Try meditatiAccording to the 2017 National Health Interview SurveyTrusted Source, published by the National Institutes of Health, meditation is on the rise, and for good reasonResearchers foundTrusted Source that mind-body relaxation practices can regulate inflammation, circadian rhythms, and glucose metabolism, as well as lower blood pressureAny form of exercise can be turned into a meditation of some type, either by the surroundings you are walking in, like a park or trail, or by blocking out the outside world with music on your headphones,” Rue sayYou can also play a podcast or download an app like Headspace that has a library of guided meditations to practice while you walDo fartlek walkTypically used in running, fartlek intervals alternate periods of increased and decreased speed. These are high-intensity interval training (HIIT) workouts, which allow exercisers to accomplish more in less time.

One studyTrusted Source showed that 10-minute interval training improved cardiometabolic health, or lowered the risk of heart disease, stroke, and diabetes, just as well as working out at a continuous pace for 50 minuteResearchTrusted Source also shows that HIIT workouts increase muscle oxidative capacity, or the ability to use oxygen. To do a fartlek walk, try walking at an increased pace for 3 minutes, slow down for 2 minutes, and repeaGradually increase A faster walking pace is associated with a lower risk of chronic obstructive pulmonary disease (COPD) and respiratory diseases, according to a 20studyTruSourceStill, it’s best not to go from a stroll to an Olympic-worthy power walk in a day. Instead, increase your pace gradually to prevent in“Start by walking at a brisk pace for about 10 minutes per day, 3 to 5 days per week,” Rue says. “Once you’ve done this for a few weeks, increase your time by 5 to 10 minutes per day until you get to 30 minutes.”