If you’ve been regularly walking for exercise, mixing up your stride time can literally kick your fitness gains to the next level. “Walking for exercise is one of the easiest, cheapest, most accessible ways to burn calories, control weight, increase cardiovascular health, and boost energy levels,” says Stacey Hall, a physical therapist for Indiana University Health.
Check out the following ways you can change up your walking workouts so you keep seeing results every time you lace up your sneakers!
- Pick up your pace. “Faster walking pace will increase the energy expenditure,” says Hall who cautions walkers not to walk at a pace that causes a loss of proper form thus creating opportunity for injury. “What is recommended is to walk at a pace where you are slightly out of breath, one that gets your heart rate elevated as well to increase the calories burned.”
- Don’t shy away from tricky terrain. In general, walking outside can burn more calories than on a treadmill because your body is forced to adjust to the unpredictable challenges underfoot.
- Put a little weight into it. “Walking using weights in your hands can increase the calories expended, but putting weights around your ankles can actually use six-times more energy than the same weight worn around the torso,” says Hall, who suggests ones in the one to three pound range. “Weights around the ankles are more effective than handheld weights because the muscle groups are larger in the legs than the arms so there is more energy/calories used during walking. One caveat, those with bad knees should not use weights on their ankles if there is any increased joint pain.
- Consider adding some levels. “If stairs and inclines do not cause any back or knee pain, then inserting short intervals of inclines or a flight or two of stairs into your walk will help increase calorie burning,” says Hall..
- Walk farther and more frequently. “It is recommended to walk three times a week minimum, but it is safe to walk every day if you can,” says Hall. “The more days a week you can walk the more calories you will burn!” Hall suggests including your children in your daily walks to make sure they are also getting enough physical activity each day. “While you are walking, you can use that time to talk about school, friends, and make it a family bonding experience,” says Hall.
Remember to consult your physician before starting an exercise or training program, especially if you are new to exercise or have health concerns.
There are many recommended routes to walk in Clinton County. Try the 0.8 mile route at Lawrence Ferrell Park, also known as East Side Park, located near Fudge Avenue and North Maish Road. Follow this marked trail and others by downloading a free map at healthyclintoncounty.org/feature/obesity/.
Article provided by IU Health for Healthy Communities of Clinton County. Learn more at iuhealth.org and healthyclintoncounty.org.