Walking has become a lot more popular, especially recently. And with good reason, because walking is an accessible, fun way to keep moving and get some fresh air at the same time. With these 7 easy ways you can get even more out of your walk (and make it even more fun).
When you walk with a plan and an intention, it is easier to achieve your goals. Therefore, make a walking plan, in which you include the types of walks and the duration of your walks per week. You can walk with intention by walking without distraction and purely taking in what you see, smell and hear around you. Take a few deep breaths in and out to ground yourself and really take the time to enjoy your surroundings. Both walking and enjoying yourself provide positive hormones in your body, so together they give you a double boost.
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Just like you don't want to do the same workout every day, you don't want to walk the same route every day. Especially not if there are no hills. By also walking up and down every now and then, you burn more calories and engage your glutes more. So every now and then try to choose a route with a height difference in it and keep a consistent speed whether you're walking uphill or not. As a result, you not only give your heart a workout, but you also build muscle strength.
With interval training you alternate between lighter and more intensive work. Not only does it make you less bored, it also challenges your body more. For example, try walking at a speed of 7 out of 10 (where 10 is sprinting) for 45 seconds and then walk at a speed of 3 out of 10 for 10 to 30 seconds. Alternate this throughout your walk for a true workout.
Do you have a favorite route that you walk regularly? Then time yourself to see how long your route takes and see if you can improve your own speed the next time you walk the route. Try to walk a little faster each time, first 15 seconds, then 30 seconds, etc. This way you keep challenging yourself!
Research has shown that music can be a good motivator, especially during exercise. Therefore, create or select a playlist for your walk that makes you happy and that helps you enjoy your walk. Match the songs to the type of walk you want to take:songs with a strong beat are perfect for running, while you may want to listen to more soothing music during a walk on the beach.
You can of course go for a walk on your own, but it is much more fun to do it with a walking buddy. In addition, you also have a better stick behind the door when you plan walks together with someone, because that means you are less likely to cancel. Are you not able to find a regular hiking buddy? Don't worry, you can also try to find different buddies or call your best friend during your walk.
Walking on uneven surfaces has surprising positive effects. You have to pay more attention to where and how you walk, so that you also use your body differently. After all, you have to put in more effort to keep your balance when you walk on an uneven surface. It also helps you burn more calories and strengthens your muscles. So go for a nice walk on the beach or through the woods more often.