Walking is one of the best forms of exercise. It does not require any equipment and can be done anywhere and brings many benefits to our physical and mental health. Studies have even shown that walking more as a society can reduce the incidence of chronic illness.
Walking is often overlooked as a serious exercise because it is an activity that we all do every day. Even short daily walks can lead to health benefits, and there are many ways to supercharge your walk and make it a more efficient and calorie-burning workout.
Many people think walking for exercise isn’t worth it unless you have a good deal of time, but that’s not true! Whether it’s 5 minutes, 20 minutes, or 40 minutes or more, you can shift your focus to the best possible training at the time you need to pave.
I have created several different walking routines that you can choose based on the amount of time you have to walk.
5 minutes: Power walking or walking mediation
Power walking is all about speed and arm movements. If done correctly, power walking is a great way to do quick training to burn calories when you have only a few minutes to spare. The most important aspect of power walking is to make sure that you move from heel to toe while pumping your arms at each step. Shorten your walk and perform as many steps as you can. This will help maximize your calorie burning. You can power walk anywhere convenient. If you don’t have enough time to bundle to withstand the cold, power walk around your house!
Would you like to participate in the power walk? You can also use 5 minutes to focus on your breathing and create a walking meditation. Follow this breathing pattern: in, in, out, out. Inhale through your nose and exhale through your mouth. The idea is to inhale when you step in the right foot and then the left foot, and exhale when you step in the right foot and then the left foot. Synchronizing movement and breathing is a form of moving meditation that helps you feel more focused, relaxed, and calm. This is a great way to have a 5 minute break during the day.
20-30 minutes: interval training
Interval walking helps you burn calories and increase your heart rate using faster, faster bursts. This is a great option for anyone trying to lose weight. Effective interval walking training requires at least 20-30 minutes to get the most out of your technique.
Start with a 5 minute warm-up. Walk at an easy pace and at a calmer pace. Then start the first minute burst. Walk quickly from heel to toe and push each step with force. After 1 minute, it will return to a moderate pace for 3 minutes. Repeat these intervals several times to complete the 5-minute cool-down walk at your normal pace.
40 minutes or more: Endurance training and mental health
If your schedule has more than 40 minutes, you can choose from several options. This is a great time to work on endurance. That is, set a moderate and stable pace to maintain throughout the walk. You will find that this pace becomes more comfortable over time. If this happens, you can speed it up.
Focusing on your mental health is another great option for longer walks. For a meditative walk, focus on your body and breathing at each step you take. Avoid ruminating about to-do lists and other stressors. When an idea comes to mind, let it pass and refocus on breathing and body movements. You can also pay attention to natural elements such as trees and flowers, the sound of birds chirping, or how the wind feels on your skin. You can even combine endurance training and meditation into one workout! To do this, divide your walk into 10-minute intervals, meditate and walk slowly for 10 minutes, then walk at a faster pace for the next 10 minutes. You will make progress in both your physical and mental health within an hour.
Try these other walking workouts:
Three meditative walks that will lift your mood and change your mindset
