The truth is that as far as exercise goes you can’t go past a walk. It’s not too hard on the joints, you can get out in nature and get the blood pumping while you vibe to some tunes.
However, sometimes we need to challenge our fitness, and turn up the dial on what we’re already doing.
Celebrity trainer and co-founder of Flow Athletic Ben Lucas takes us through how to up the ante on the daily stroll.
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1. Pace
Try to walk at a brisk pace to get your heart rate up, you want to get at least a light sweat on when you are walking. Walking is actually a great way to burn calories provided you are getting your heart rate up
2. Add incline
If you are trying to lose weight or improve your cardiovascular fitness try to walk up some hills or stairs. If you are at the weight you want to be at but you are trying to lean down a bit, flat surfaces are better as walking on a flat surface won’t build up as much lactic acid in your legs
3. Cross terrain training
Mix up your terrains to challenge your body. If you live near the beach, why not walk on the soft or hard sand sometimes? If you live near a trail, do some bush or trial walks. Mixing up where and how you are walking is a good way to keep your body guessing
4. Don’t forget the arms
To get your upper body involved, carrying some light weights, or even two water bottles with you so you can tone your arms while you are walking
5. Posture perfect
Be mindful of your posture. Keep your shoulders back and down, your head forward and your core in tight as you are walking. Poor posture can lead to imbalances and pain in the long run, so best to do it correctly from the start
6. Hydration station
Make sure you drink a lot of water. Walking can be strenuous and it will make you sweat. Make sure you rehydrate
7. Stretch it out
Stretch after you walk. Walking can make your muscles sore as much as anything else can
8. Step count
Aim for 7,500- 10, 000 steps per day if you can
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