This One Change Boosts Walking Workouts, Say Trainers

Walking is one of the most accessible and effective ways to support overall health. Decades of scientific research have shown that regular walking can significantly lower the risk of cardiovascular disease, play a role in preventing dementia, reduce the risk of depression, and even add years to your life. What makes walking particularly appealing is its simplicity—almost anyone can do it, regardless of age or fitness level. It’s a low-impact exercise that can be sustained into old age, especially with the right footwear. Compared to high-intensity workouts like running or HIIT, walking is less intimidating and easier to start.

For those looking to enhance their walking routine for greater health benefits, personal trainers offer valuable insights. Here are some expert tips on how to take your walks to the next level and maximize their impact.

Can Walking Help with Weight Loss?

If weight loss is one of your goals, you might wonder if walking can help. According to Casey Lee, a certified personal trainer at Purposeful Strength, walking is an excellent way to lose weight. One key reason is that it's a non-fatiguing movement. You can walk for long distances without feeling overly exhausted, which allows your body to recover quickly for the next session. Additionally, walking doesn’t typically increase appetite as much as more intense workouts like HIIT, making it a great option for those trying to manage their weight.

Andrea Lepcio, a certified personal trainer and founder of Mighty Fit, agrees. She says walking is ideal for people who are new to exercise or have been sedentary for a long time. It’s gentle on the body, helps build stamina, improves energy levels, and supports blood sugar regulation. Walking also boosts non-exercise activity thermogenesis (NEAT), which refers to the calories burned through daily activities. The higher your NEAT, the easier it becomes to lose weight.

However, Lepcio emphasizes that walking works best when combined with strength training. Building muscle mass through resistance exercises increases metabolic rate, helping you burn more calories even when you're not working out.

How to Make Your Walks More Effective

If you already walk regularly, there are several ways to make your walks more beneficial:

1. Increase Your Heart Rate: A higher heart rate means your body is working harder, which leads to greater benefits. Vinn Reddy, a certified personal trainer and founder of Vinn Reddy Personal Training Fitness, suggests walking faster to challenge your cardiovascular system. As your pace increases, focus on maintaining good posture, engaging your core, and keeping a steady breathing pattern.

2. Choose Challenging Routes: Incorporate hills, stairs, or uneven terrain into your walking path. These elements help fluctuate your heart rate and provide a more dynamic workout. Reddy recommends exploring neighborhoods with varied landscapes to keep your body engaged.

3. Use a Weighted Vest: Adding a weighted vest during walks increases the metabolic demand of the exercise. Even though your legs are moving the same way, carrying extra weight forces your muscles and metabolism to work harder. Reddy notes that this also activates the core more effectively.

4. Stay Hydrated: Proper hydration is crucial, especially if you’re aiming for weight loss. Dehydration can slow down your pace and cause fatigue, making it harder to maintain consistency. Always drink water before and after your walk.

Final Thoughts

Walking may seem simple, but its impact on health is profound. Whether you're looking to improve your physical well-being, manage your weight, or simply stay active, walking offers a versatile and sustainable solution. Consistency is key, and by incorporating small adjustments to your routine, you can unlock even greater benefits. With the right approach, walking could truly add years to your life.