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Walking is an essential activity for long-term health.

Walking Workouts

Walking, often overlooked as an exercise form, offers numerous health benefits without the need for intense exertion. Although it may not leave one breathless or drenched in sweat, walking can effectively maintain cardiorespiratory fitness, and increase strength, balance, and flexibility. Balanced Body's director of education, Joy Puleo, shares her top three walking workouts to enhance fitness routines. These workouts are brief enough for a lunch break and designed to add intensity, challenge, and variety.

3 Walking Workouts to Maintain Cardiorespiratory Fitness

Intervals

Begin by walking at a relaxed pace for 15 minutes or more. Every two minutes, increase the walking speed or jog lightly for 20-30 seconds, then return to a relaxed pace. Puleo explains that alternating speeds challenge the cardio threshold and improve cardiovascular health.

Fitness Moments

Walk for 30 minutes or more, incorporating bodyweight exercises. Every 15 minutes, perform 15 squats and 15 lunges, then resume walking. Puleo suggests that adding these exercises during the walk enhances strength and boosts cardio capacity, making the routine more dynamic and effective.

Incline/Decline

Change the usual walking route to include more uphill and downhill gradients. This could also involve climbing stairs. Puleo advises that varying the terrain keeps the body engaged and elevates the heart rate. Walking on inclines and declines activates different muscle groups and enhances the overall workout.

Benefits of Walking

Walking workouts are not essential to gain the benefits of walking. Increasing daily activity levels is a significant step toward better health. Puleo emphasizes the importance of consistency, recommending walking three to five times during the workweek and at least once on the weekend. Regular walking promotes longevity, aids in diabetes management, and positively impacts various chronic health issues. It also provides mental benefits, such as improved breath regulation, reduced anxiety, decreased depression, and a greater sense of well-being.