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How to make walking more of a workout


A few simple changes can help make your walk even more effective.

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If you are exercise at home and avoid the gym Until the COVID-19 pandemic is over, you know that daily walks in the midst of pandemic lockdowns can be a huge relief. To get outside for fresh airStep away from your work and your computer, and moving your body has tremendous benefits to your mind and body.

Go is undoubtedly a great exercise in itself. However, if you’re looking for ways to maximize your walking time for a more intense workout, then with a little creativity you can do so. If your stroll is more of a relaxing or leisurely stroll that you will definitely be relaxing, then definitely keep it that way. But if you don’t hit play on the exercise videos you wanted to take, please take the time that you’re already using moving around and exercising even more muscles.

CJ Hammond, XPS Certified Trainer at RSP Nutrition, shows you how to shake up your daily walk and get an even better workout below.

“Walking can help improve your cardiovascular endurance and maintain a healthy heart. Daily walking improves lower body strength and lowers your blood pressure,” says Hammond. The benefits of walking alone are enough to motivate everyone to walk every day. If this is already a habit for you, supplement your daily workout with these tips so that you can burn more calories and build more muscles.

Read more: The best walking shoes for men and best walking shoes for women.


Light hand dumbbells can add resistance to your upper body as you walk.

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Be smart with your warm up

You may not think you have to warm up Before a walk, but according to Hammond, a warm up is a great time to prepare your body for your walk and any other exercise you add. “You can ask a little more of your body with these warm-up exercises,” says Hammond.

“A great way to warm up your body before you walk is to do some core exercises that help improve lower back and upper body flexibility. Core standing exercises help improve balance and dynamic stability,” says Hammond. Try the following exercise before your next walk.

Standing core exercise

  • Stand up straight, put your hands behind your head and balance on your left leg
  • Touch your right knee and your right elbow
  • Repeat and switch between pages for 60 seconds – that’s one sentence. If you crunch while standing, do three to five sets.

Superman exercise

“This will warm the hips and spine and improve the internal temperature, which will help prevent injury and strengthen the heart,” says Hammond. It also targets the core and helps in activating the gluteal muscles as well as improving shoulder mobility.

  • Start in the prone position (lie on your stomach) and do two to four sets of 25 Supermans.

Check out the video below for full instructions on the correct form:

Add weights

Walking usually only requires work on your lower body. So why not challenge your upper body at the same time? When you have light Dumbbells (one to three pounds) try to take these with you when walking.

It might not sound like a huge challenge, but you would be surprised what a difference even a small amount of weight can make. You can also add resistance by buckling up your seat belt Wrist weightswhich can come in handy as they leave your hands free.

Add exercises to milestones

“Adding exercise to your daily walk can help break down the monotony, but it can also help improve the amount of calories burned during exercise,” says Hammond. The possibilities are really endless here, but all you have to do is pick a milestone (say every three blocks or every half mile) and add an exercise or combination of exercises. You can start with basic exercises like pushups, Planks, and sit-ups.


Adding pushups to your walk is one way to add a challenge.

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“For every three blocks you walk, you can add 15 squats, a bench jump, or a 60-second run for every five minutes you walk. If you add in some of the strength exercises and a medium speed boost, yours will look great Body adapt and this will allow you to increase the repetitions with the strength training and the pace of walking, “says Hammond.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified health care provider with any questions about a disease or health goals.

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