In my mind, walking for exercise was something you did when you weren’t fit enough for “real” workouts. I pictured seniors in visors, speedwalking around the block. I thought the term “power walking” was an oxymoron. How could something as low-key as walking be powerful?
Power walking takes the basic movement of walking and kicks it into high gear. By speeding up your pace, pumping your arms, and engaging your core, you transform a casual stroll into a calorie-torching, stamina-building cardio session. All without fancy equipment or gym memberships.
Buckle up – we’re about to explore how power walking can overhaul your fitness routine.
5 easy “steps” to power up your walk
Walking is one of the simplest ways to get fit. Just 10 minutes of brisk walking a day lowers your risk of heart disease and stroke. But why settle for good when your walk could be great? A few small changes transform this basic activity into a full-body fitness workout.
1. Change up your pace
Don’t plod along. Mix things up! Alternate fast walking with a moderate pace. One study found adults with type 2 diabetes who did 3 minutes of fast walking followed by 3 minutes at a regular pace improved blood sugar and stamina more than steady-pace walkers. The interval group also lost more body fat.
To try it, walk fast for a few minutes, then slow down. Keep alternating to get your heart pumping.
2. Walk faster
The faster, the better. An analysis of over 50,000 walkers found those hitting 3 miles per hour or more (5 km per hour or more) had a lower risk of early death from any cause vs. slower folks. Walking faster improves heart health and weight control too.
Aim for a speed where you’re breathing heavier but can still chat.
3. Carry some weight
Adding extra pounds makes muscles work overtime, building strength and burning more calories. A weighted vest or backpack will do the trick.
Start light, around 5% of your body weight (4kg for an 80kg person). Gradually increase as you adapt. Distribute the weight evenly and keep a good posture.
4. Tackle hills and stairs
Slopes engage leg and glute muscles more than flat ground, boosting strength and calorie burn without having to walk faster. Climbing down improves muscle function and balance to boot.
5. Walk mindfully
Walking isn’t just for the body. Mindful walking can ease stress, lift your mood and sharpen focus. Studies show it reduced anxiety and depression for those who did it regularly for a month.
While walking, zero in on each step, your breathing, and the sights and sounds around you. This grounds you in the present moment, a key aspect of mindfulness. It makes walks more enjoyable too.
Getting started tips
Ready to elevate your walk? Keep these tips in mind:
You’ve been walking your whole life. Now it’s time to take your standard stroll up a notch. Swing those arms, pick up the pace, and embrace the sweat.
Will you feel a little foolish at first? Probably. But when your pants fit a little looser, and you’re blasting up hills without getting winded, you’ll be glad you gave power walking a chance.
The bottom line is this – if you can walk, you can power walk. And if you can power walk, you can get a killer workout without setting foot in a gym.
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