- Vary your route and incorporate hills to add variety and challenge to your walks.
- Use walking poles and try interval training to improve balance, coordination, and cardiovascular fitness.
- Listen to music or an audiobook to make your walks more enjoyable, but be mindful of your surroundings.
alking is one of the most effective ways to stay in shape. But if you've been walking for a while and want to get more out of it, try these tips:
1. Take a new route.
Walking the same route every day can get monotonous and may lead to a loss of motivation. To keep things interesting and prevent boredom, try exploring new areas or taking a different route on your walk. This can also provide a change of scenery and allow you to discover new parts of your community. You may even find places that are more scenic than where you usually walk!
2. Incorporate hills.
Hill walking can provide a greater challenge and help to build strength in the legs and glutes. It can also increase the intensity of your walk, which can help to improve cardiovascular health. If you are new to hill walking, start with small inclines and work your way up to steeper hills as you become more comfortable.
3. Use walking poles.
Walking poles, also known as trekking poles or Nordic walking poles, can provide a full-body workout by engaging the upper body muscles. They can also help to improve balance, coordination, and stability while walking, making them a great option for older adults who may be at risk of falls. If you are interested in using walking poles, be sure to choose a pair that is the correct height for your body and start with a shorter length to get the hang of it before adjusting to a longer length.
4. Add intervals.
Interval training involves alternating between periods of high-intensity activity and lower-intensity recovery. During your walk, try incorporating short bursts of fast walking or light jogging to add an extra challenge and boost your heart rate. Interval training can help to improve cardiovascular fitness and burn more calories, making it a great way to level up your daily walk.
5. Try a fitness tracker.
Tracking your steps, distance, and heart rate can be a great motivator to keep moving and stay active. Many people find it helpful to have concrete goals to work towards, and seeing the progress they have made can provide a sense of accomplishment and encourage them to continue.
There are many different devices and apps available that can track these metrics, such as fitness tracker watches and smartphones. These tools can provide real-time feedback on your activity level, allowing you to see how many steps you have taken, how far you have traveled, and what your heart rate is at any given moment.
6. Crank up the tunes.
Listening to music, podcasts, audiobooks, or meditation apps can enhance your daily walks by providing entertainment and making them more enjoyable. Simply select a playlist or audiobook that you enjoy, put on your headphones, and hit the pavement. However, it is important to stay mindful of your surroundings and keep the volume at a safe level to avoid missing any potential hazards.
7. Bring on the props.
The more you can do to change up your workout, the more likely you'll stay engaged and focused. Luckily there are plenty of ways to get more out of your daily walk by using props—and bonus points if those props are also affordable.
Try adding a weighted vest or carrying a water bottle filled with sand. In addition, adding this intensity can boost the number of calories you burn.
8. Get a walking buddy.
Walking with a buddy can be a great way to make your workouts more enjoyable and stay motivated. When you have someone else to walk with, you can socialize and catch up while getting in some physical activity. This can make the time pass more quickly and make your walks more enjoyable.
Having a walking buddy can also provide a sense of accountability and make you more likely to stick to your workout routine. When you know that someone else is counting on you to show up, you may be more motivated to get out there and walk, even on days when you don't feel like it.
The key to a good walk is finding something that works for you.
By following these tips, older adults can take their daily walk to the next level and continue to maintain a healthy and active lifestyle.