Earn commission or revenue may be earned by Hearst Magazines and Yahoo through the links provided here.
Walking is currently having a moment in the spotlight with various forms such as hot girl walks, Nordic walking, cozy cardio, and the 12-3-30 treadmill workout gaining popularity. A slow and steady pace is the trend, and for good reason – walking is an accessible and beneficial workout. According to Bradee Felton, a certified personal trainer and holistic health coach, a walk involves constant contact with the ground, as defined by the American Track and Field Programs. It transitions into a run when both feet are off the ground at any time.
Bradee Felton is a certified personal trainer, holistic health coach, and founder of Fit for Hiking and the Mountain Metabolic Method digital workout programs. Walking is indeed a great form of cardio, falling under steady state zone 2. However, relying solely on walking for exercise may not be sufficient, especially if muscle building and maintenance are important to you.
The common goal of walking 10,000 steps a day may not be suitable for everyone. It is important to set a realistic goal based on your current activity level. Breaking down your step goal throughout the day and incorporating short walks whenever possible can be beneficial. Instead of fixating on a specific step count, focus on creating a sustainable walking routine that fits your lifestyle.
Walking offers numerous benefits including mood elevation, reduced risk of chronic diseases, low-impact movement, and improved cardiovascular health. Incorporating daily walks into your routine can have a positive impact on your overall well-being.
A recent study conducted in 2023 found that heart disease, heart failure, and stroke are among the health conditions associated with lack of physical activity. “People often assume that only running increases heart rate, but walking can also be a steady state activity,” she explains. Additionally, exercise can be done without triggering increased hunger. Felton advises against the belief that burning calories warrants more indulgences, as this can lead to unhealthy patterns. Unlike running, which can stimulate appetite, walking can boost daily energy expenditure without spiking hunger hormones.
For those on a weight loss journey, Felton suggests that walking is an effective way to shed pounds. She emphasizes that the higher the energy expenditure, the easier it is to lose weight. Walking has been shown to reduce visceral fat around the abdomen and lower the risk of obesity.
Incorporating accessible movement into daily routines is key. Felton recommends integrating walking into busy schedules, whether by taking children for a stroll or incorporating it into work breaks. Walking, indoor or outdoor, can be adapted based on weather conditions.
Walking can also promote better sleep quality. A study published in Sleep Health in 2019 revealed that women who took more steps during the day experienced improved sleep. However, while daily walking offers numerous health benefits, additional resistance training sessions are recommended. Felton advises incorporating resistance training two to three times a week to maintain muscle mass and overall energy expenditure.
Felton stresses that while walking is beneficial, it may not be sufficient as the sole form of exercise. Including resistance training is crucial to prevent muscle loss and maintain metabolism, bone density, and strength. She recommends balancing walking with resistance training to maximize health benefits.
In terms of daily step goals, Felton suggests aiming for 8,000 to 12,000 steps a day. However, she highlights the importance of gradually increasing step count from current levels to avoid overwhelm.
To enhance the intensity of walking workouts, Felton proposes several strategies, such as adding incline to outdoor or treadmill walks. These tips can elevate the workout without necessitating a switch to running.
Walking is a great way to increase intensity without high impact, according to Felton. For instance, the popular 12-3-30 treadmill workout is effective for targeting posterior muscles and enhancing strength in the glutes, hamstrings, back, and core. Including intervals in your walking routine is beneficial for elevating heart rate and improving endurance, as advised by the National Strength and Conditioning Association. To maximize the advantages, Felton recommends incorporating intervals such as walking at your fastest pace for one minute, followed by a moderate pace for one minute, and then an easy pace for another minute. Repeat this cycle 10 times for a total of 30 minutes. In order to enhance the workout, Felton suggests adding resistance by using ankle or hand weights to engage muscles further and enhance calorie burn.
When walking, safety is key. Felton emphasizes the importance of informing someone of your route and timing before heading out. It is also advised to share your location or utilize tracking apps for safety measures. Walking in well-lit areas designated for pedestrians and wearing reflective clothing, especially during early morning or evening walks, is essential. For added safety, consider walking with a companion and avoid distractions like headphones or phone usage when walking after dark. For beginners, it is recommended to gradually increase intensity, invest in proper walking shoes for comfort and support, and start off at a slower pace. Additionally, remember to apply sunscreen and stay hydrated regardless of the weather conditions.
