How to Make My Walk More Challenging

By now, you probably know that walking is fantastic cardiovascular exercise that encourages even the most fitness-challenged people to get moving. Additionally, it can offer numerous benefits, like improved mood, increased energy, stronger bones and muscles, a more robust immune system. However, over time, you may find that you are bored with your walks.  

You may even find that your body has adapted to your walks, and they aren’t providing you with the same benefits they did just a few months ago. Whether you've hit a plateau, like not losing weight or feeling stronger, or you no longer look forward to your daily walks, taking them to the next level may be the change you need. 

Find a new route

Sometimes, incorporating new challenges can be as simple as walking a different route, especially if you switch from paved or flat ground to a space with more variation. Walking on a nature trail or a sandy beach adds a bit of resistance to your workout, which means you may use more energy.  

Switching up your route can also mean finding a path incorporating more hills, stairs, or inclines. If you walk in a park, at a school, or in a city, look for stairways or stadium steps to add to your route. Whether you walk on a sidewalk or nature trails, look for more advanced pathways that incorporate hills, or if you walk on a treadmill, take advantage of the incline setting.   

Create a circuit by adding other exercises. 

Try incorporating circuit training into your workout by adding various bodyweight exercises to your routine. If you aren't familiar with circuit training, it involves rotating through a series of moderate-intensity exercises without stopping. When making this a part of your daily walk, you might consider something like walking for 5 minutes and then stopping to do jumping jacks, burpees, push-ups, or lunges for 30 seconds before continuing to walk for another 5 minutes. This can help to break up the monotony of your walk and to challenge your body.

Walk longer and faster. 

It's best to start slowly when you begin any kind of new workout, even walking, but as your body acclimates to your new routine, simply adding a little speed and distance can be the best way to challenge yourself. Just ensure you make these changes gradually to prevent injury or overexertion. If you've been walking for 30 minutes a day, aim for 35 or 40. If you typically walk two miles, aim for two and a half. If you typically walk at a slow, leisurely pace, try power walking, which isn't quite jogging but also isn't the same leisurely pace at which you were moving before.

Add intervals. 

Interval training involves repeating cycles of low- and high-intensity movements, forcing your body to alternate between working hard and taking it easy. You can incorporate interval training into practically any type of fitness regimen, like swimming, rowing, or running. You can even do it while walking.  

Interval training can also make your workouts more efficient, so you may see more significant results within a shorter period of time. Adding intervals to your daily walk might look like starting at a normal pace and incorporating periods of moderately paced walking, power walking, or even jogging into your routine. This can also be a great introduction to running for anyone who desires to make that transition.  

Add weight. 

Adding some weights to your daily walk adds intensity. For your lower body, consider light ankle weights, but don't overuse them. If you prefer to focus on your upper body, consider walking with 1- to 5-pound dumbbells in your hands and let your arms either move naturally or incorporate movements like bicep curls.

Incorporate your upper body. 

Walking is excellent for your lower body muscles, but you can take your routine to the next level by incorporating upper body moves that will help you tone your arms and back. This can be as simple as swinging your arms from the shoulders, pumping your arms like a runner, or performing cross-body punches.  

Please note: The information contained herein is for informational purposes only and does not contain or constitute medical advice or a medical opinion. Always consult with your qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.