Walking is one of the most underrated forms of exercise out there. Of course, it’s unlikely that you’ll end up drenched in sweat or gasping for air, but that’s not a prerequisite for an effective workout.
I am a big fan of keeping things simple by using one of the best fitness trackers on my wrist and on the way to the door (I have Walked 10,000 steps a day for a year). But if you want a little more guidance, why not try one of these three walking workouts Balanced body Education Director Joy Puleo?
“Simply put, walking is good for us,” she says. “It helps maintain strong cardiorespiratory fitness and can improve overall strength, balance and flexibility. All of this combined, when done regularly, forms the foundation of a healthy lifestyle.”
These three walking workouts are short enough to do on your lunch break, and each is “designed to add intensity, challenge and variety to your walking workout.”
Joy Puleo is a qualified Pilates instructor and Director of Training at Pilates equipment and training company Balanced Body. She is responsible for developing the curriculum and training programs and also speaks at conferences and studios across the country.
She is also certified by the NPCP (National Pilates Certification Program) and ACSM (American College of Sports Medicine) and holds a Master’s degree in Applied Physiology from Columbia University.
How to do Joy Puleo’s walking training
1. Intervals
- Walk for 15 minutes or more at a relaxed pace.
- Increase your walking speed every two minutes or jog lightly for 20-30 seconds and then continue walking at a relaxed pace.
“Vary your pace by walking at a relaxed pace and then having short intervals where you increase your pace,” explains Puleo. “This challenges your cardiovascular threshold and improves overall cardiovascular health.”
2. Fitness moments
- Walk for 30 minutes or more.
- Do 15 bodyweight squats and 15 lunges every 15 minutes, then move on.
““Incorporating squats, lunges and other calisthenics (body weight) exercises into your walk is a great way to add variety to your daily routine,” says Puleo. “Incorporating some lower body fitness moments will go a long way in building strength while also improving your cardiovascular performance.”
3. Slope/gradient
- Swap your usual hiking route for one with more inclines and declines.
- Puleo suggests that this could include climbing stairs
““It makes sense to walk the same route and terrain over and over again, but as the body anticipates and learns your routine, the benefits may not be as great,” says Puleo.
“Adding inclines and declines increases the challenge and adds variety to the routine while keeping the mind in tune with the body and getting your heart rate up. Both walking on an incline and walking on a decline also challenge different muscle groups.”
Benefits of walking
To be clear, a “walking workout” is not necessary to reap the many benefits of walking. Increasing your daily activity level in some form is likely a step in the right direction for your health.
“The healthiest ‘walking workout’ is to simply get up from your chair and commit to walking three to five times during the work week and at least once on the weekend,” says Puleo.
“Consistency is the first and most important training strategy. Take the pressure off yourself to do it right, too fast or too slow and just dedicate yourself to walking and enjoying your time outside.”
If you can make this a habit, Puleo says you can expect a wealth of positive effects on your body and mind.
“Walking is by far one of the most important and healthiest things we can do for our long-term health,” she says. “Walking is associated with longer life expectancy, longer activity levels and diabetes control, and has a positive effect on a whole range of other chronic health problems.”
“But perhaps it’s the mental benefits that matter most. Walking has been linked to breathing regulation, reduced anxiety, reduced depression and increased overall well-being.”
Puleo adds that while walking alone can improve your health and fitness, she would always encourage variety in your exercise plans to keep things fun and interesting.
“Replacing a day of walking with a nice long bike ride is an excellent option. In addition to cardiorespiratory activity, I would also recommend strength training or an activity specifically aimed at building muscle.
“Strength training is a necessary component for overall health and longevity. Adding the fitness moments described in the second workout above is one way, doing some strength training at the gym or at home is another. But you can also improve your strength and flexibility and add a little mindfulness to your routine with Pilates or yoga.”
