It's hot outside. But movement is important, or at least that's what social media, your doctor, and science tell us. Whether you decide to brave the over 90-degree weather or hop on a treadmill, when you get your steps in, something important is happening.
And while walking may not seem as hard or intense as finishing a tough strength workout, it's one of the best ways to keep your body and mind healthy and strong. You don't always have to move your body harder to make progress; often it's the daily, consistent efforts that make the most difference.
3 Walking Workouts to Add to Your Routine
Walking for exercise doesn't have to be boring. Here are three walking workouts you can implement into your routine whether you're walking at the park or on a treadmill at YouFit Gyms.
1. The 20-Minute Beginner Walking Workout
If you're new to regular exercise or getting back into a fitness routine, start here. The goal is to build consistency and gradually get comfortable walking at a brisker pace.
- 5 minutes: Walk at an easy, comfortable pace to warm up.
- 10 minutes: Increase to a brisk pace. You should be breathing harder but still able to carry on a conversation.
- 5 minutes: Slow back down to an easy pace.
As your fitness improves, try extending the brisk portion by a few minutes at a time.
2. The 30-Minute Walking Interval Workout
Ready to pick up the intensity? Walking intervals alternate between easier and faster efforts, giving you a simple way to challenge your aerobic fitness without running.
- 5 minutes: Warm up at an easy pace.
- 20 minutes: Alternate 2 minutes of brisk walking with 2 minutes at an easier recovery pace. Repeat five times.
- 5 minutes: Finish with an easy walk to cool down.
Your faster intervals should feel challenging but sustainable. Adjust your speed based on your current fitness level rather than trying to hit a specific pace.
3. The 30-Minute Incline Walking Workout
Find a nice hill or hop on the treadmill for this one, because inclines are one of the easiest ways to make a walking workout more challenging.
- 5 minutes: Warm up at an easy pace with little to no incline.
- 5 minutes: Increase to a moderate incline while maintaining a comfortable walking speed.
- 5 minutes: Return to a low incline and walk briskly.
- 5 minutes: Increase the incline again.
- 5 minutes: Return to a low incline and maintain a brisk pace.
- 5 minutes: Lower the incline and slow your pace to cool down.
The right walking routine provides consistency and progress. As your workouts become easier, increase your walking time, pace, or incline.
5 Reasons Walking Is Good for You
Here are 5 science-backed reasons walking should earn a spot in your fitness plan:
1. Walking Supports Your Heart Health
Walking raises your heart rate, strengthens your cardiovascular system, and can help improve circulation and blood pressure. Making walking for heart health part of your routine may also support endurance and reduce your risk of heart disease over time.
2. Walking Can Improve Your Aerobic Fitness
Walking for exercise can improve aerobic fitness, especially when you gradually increase your pace, distance, duration, or incline. A challenging walking workout routine can build endurance without requiring you to run.
3. Walking Can Support Weight Management
Walking burns calories and can support weight management as part of a balanced, active lifestyle. While the benefits of walking every day can add up, nutrition, sleep, stress, and other health factors also play important roles in managing your weight.
4. Walking Is Joint-Friendly for Many People
One of the key health benefits of walking is that it can help you maintain an active routine without the higher impact of many other cardio workouts.
5. Walking Can Give Your Brain a Boost, Too
The benefits of walking go beyond physical fitness. Regular movement can also support your mental well-being. A walk can give you time to move, reset, and step away from the demands of your day.
Walking Is Great. Building a Complete Fitness Routine Is Even Better
Walking is a simple, effective way to support your heart health, aerobic fitness, weight management, and mental well-being, but it's only one piece of a complete fitness routine. Pair regular walking workouts with strength training and other exercises to build a stronger, more well-rounded approach to fitness.
At YouFit Gyms, you can take your fitness to the next level. Our cardio equipment, strength-training options, and fitness environment are designed to help you achieve your goals.
If you're ready to get moving, find a YouFit Gyms club and start building a fitness routine that works for you.
