May 2007
Easy ways to get more out of your walking workout
The warm weather might have put a spring in your step, but changing how and where you walk could give you the fitness boost
you need. Brisk walking for 30 minutes most days of the week is a great way to fill your quota for aerobic exercise, but it
can also become so routine that it's easy to become bored or forget you're exercising and slip into a more leisurely pace.
Try the simple enhancements below to make walking more challenging and add major value in the form of extra cardiovascular
work and toning.
You don't need special footwear to start, but a good walking shoe can make a crucial difference, cushioning your feet and letting them flex properly. See our recommendations for choosing the right one for you.
Add weights to your routine. Weights will instantly boost walking's aerobic benefit. Belts or vests with pockets for inserting weights are the safest method, since they distribute weight evenly over the upper body. Wearing a backpack filled with groceries or books also works well, as long as it's well balanced and fits properly.
Strapping on ankle or wrist weights, or carrying hand weights, is not recommended. Using them can increase the risk of injury to the joints, because they concentrate weight on only one part of the body and can compromise the overall mechanics of your walk, potentially slowing you down.
Work more muscles. The following moves can help you tone four of your body's major muscle groups. The "lunge walk" was recommended by Cedric Bryant, Ph.D., chief science officer for the American Council on Exercise. The other exercises come from Marilyn Bach, Ph.D., a personal trainer and co-author of "ShapeWalking: Six Easy Steps to Your Best Body."
Track your activity. One easy method is to wear a pedometer, which tracks your steps.
You don't need special footwear to start, but a good walking shoe can make a crucial difference, cushioning your feet and letting them flex properly. See our recommendations for choosing the right one for you.
Add weights to your routine. Weights will instantly boost walking's aerobic benefit. Belts or vests with pockets for inserting weights are the safest method, since they distribute weight evenly over the upper body. Wearing a backpack filled with groceries or books also works well, as long as it's well balanced and fits properly.
Strapping on ankle or wrist weights, or carrying hand weights, is not recommended. Using them can increase the risk of injury to the joints, because they concentrate weight on only one part of the body and can compromise the overall mechanics of your walk, potentially slowing you down.
Work more muscles. The following moves can help you tone four of your body's major muscle groups. The "lunge walk" was recommended by Cedric Bryant, Ph.D., chief science officer for the American Council on Exercise. The other exercises come from Marilyn Bach, Ph.D., a personal trainer and co-author of "ShapeWalking: Six Easy Steps to Your Best Body."
- Stomach. As you walk, contract your abdominal muscles for a count of 4 to 10, breathing normally and holding until the muscles fatigue. Release, then keep walking for 2 minutes without pulling in your stomach, and follow with another contraction. To practice finding and contracting your abdominals, stand with your back against a wall, fingers across your abdomen. Push your back into the wall and hold; you should feel the muscles contract under your fingers. When you can tighten them at will, you're ready to incorporate an abdominal contraction into your walk. Over time, you should be able to maintain the contraction longer and longer.
- Thighs. Choose a route with a hill or steep flight of stairs at least 5 minutes into the walk. As you climb, squeeze the quadriceps muscles in the front of your leg as it strikes the ground and pushes off, alternating legs as you go. A second option: Add a "lunge walk" to your regimen. Every few strides, sink into a gentle lunge, taking care to keep the knee directly above the foot. That move also tones the buttocks.
- Upper arms. Tie a resistance band around your waist, leaving an equal length of band on each side. Any time you stop moving forward--while waiting to cross the street, for example--grasp the ends of the band and bring the elbows slightly behind the body. Holding the elbows steady, extend one or both forearms back until the arm is almost straight. March in place to keep your heart rate up. Begin with 1 set of 10 repetitions per walk for each arm, then work up to 2 or 3 sets if desired.
Track your activity. One easy method is to wear a pedometer, which tracks your steps.
