Keen to make the most of your exercise in 2024? With a handful of small tweaks, your walk can look more like a whole body workout, with all the health benefits to go with it.
When the clock struck midnight on December 31, did you find yourself – like countless others around the country – setting a new year fitness goal? If so, you were in good company.
Maybe you really pushed the boat out with a challenge to try something new, like taking up bouldering or becoming a runner. Or, maybe you’ve signed up for the free 8-week Health Club with Sam Wood, as part of our Health of the Nation campaign. And if so, welcome!
Whatever your fitness goal for 2024, if you’re an avid walker, you’re already halfway there. Not only does walking have its own laundry list of benefits for physical and mental health, but it’s also one of the most versatile ways to stay active. How, you ask? Well, because it can be adapted in many ways to transform an ordinary stroll into a full-blown workout.
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The obvious progression? Running. “Jogging is more intense than walking, and this increased intensity accelerates the cardiovascular, musculoskeletal, and respiratory health benefits that are typically seen during walking,” explains Deakin University lecturer and accredited exercise and sport scientist, Danielle Trowell. And it doesn’t take much to go from a brisk walk to a light jog. “Any form of forward movement like walking or skipping can turn into a run,” explains certified run coach, and founder of The 440 Run Club, Trent Knox. “Contrary to what most people believe, it doesn’t have to be running super fast.”
But while the transition from saunter to shuffle might be minuscule, the benefits are major. According to a meta-analysis of running for longevity done at Victoria University, people who run reduce their risk of premature mortality by about 30 per cent compared to those who don’t. And the good news? You don’t need to pound the pavement seven days a week to reap the rewards. In fact, “any amount of running, even once a week, is better than no running,” the study’s authors said.
But if you’d rather steer clear of the running track all together, or perhaps you’re looking for a more exciting way to up the ante, there are other tricks to get a full body workout out of your daily stroll – and break a sweat while doing so. Here’s how.
1. Break it up to get started
Knox’s hot tip is to go slow when you’re starting out. Next time you’re out on a walk, try introducing small bursts of jogging. “If you take off for an hour, maybe try walking for 10 minutes, with a two-minute run in between,” Knox recommends. “Over time this will change and you may find yourself hitting an equilibrium: running for five minutes then walking for five minutes and so on.”
According to Trowell, this kind of gradual approach is the best way to support your body while progressively improving your cardiovascular stamina. “If you gradually increase the ratio of jogging-to-walking, you’ll notice the length of time you can continuously run for will extend. This then forms the foundation for your continuous high intensity efforts.”
2. Make the most of inclines
An easy way to take your walk to the next level? Plan your route strategically.
“You can instantly increase the intensity of the cardio by finding hills or stairs in your walking circuit,” explains high profile trainer and ambassador for our Health of the Nation campaign, Sam Wood. “This is a great way to get more muscles firing, increasing your energy expenditure and therefore boosting your calorie-burning efforts.”
If the great outdoors isn’t your thing or the weather has forced you inside, make adjustments to your treadmill settings. “If you’re walking on a treadmill and your goal is to burn calories, then consider increasing the treadmill’s incline by one or two per cent to replicate the energetic demands of walking on the ground,” says Trowell.
3. Choose your surface wisely
If possible, try not to hit the brick every time you take off on foot. Not only will your bones and joints hate you for it, but it also limits your ability to maximise on the natural resistance of environmental elements such as bark and gravel.
“Taking your walk to cross country terrain or soft sand is a great way to naturally incorporate some added resistance,” says Wood. “The unstable ground encourages more muscles to chip in to help the body balance and push against the resistance, creating a dynamic workout.”
4. Pick a scenic route you can’t resist
Trust us, it makes a major difference. “When you’re taking off on a walk or a run, make sure your track is interesting,” explains Knox. “It’s a great way to take the pressure off the actual workout itself and distract you with beautiful scenery and varying terrains.”
After all, a good distraction is key to making a workout go by quicker. “If it’s a one-way destination, plan a reward at the end. Whether it’s a coffee, a swim in the ocean or maybe you’re making your way over to a friend’s place, plan it so there’s something to encourage you to keep moving.”
5. Find yourself a workout buddy
If it’s motivation you struggle with, rope one of your friends into a regular lap around the block. “Ask around your circle and you’ll be surprised at how many others in your network are looking to start amping up their exercise routine,” says Knox. The support of someone else will not only encourage you to keep going, but it will help set a consistent routine, he adds.
“Consider joining a run, walk, or hike club or start one of your own,” agrees Trowell. “Social clubs are a fun way to meet people and stay accountable, plus they cater to all levels of ability from beginner through to elite.”
How to go from walk to full body workout
High profile trainer and ambassador for our Health of the Nation campaign, Sam Wood, shares his hacks for transforming your next walk.
Beat the bench
“What I really love to do is set a goal to do 20 squats, 20 push ups, and 20 dips every time I pass a bench seat or a step of some kind. This gets the upper and lower body muscles engaged and working in between each power walk burst. It’s amazing how your body thanks you for that and no equipment needed!”
Weights for the win
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“Adding hand weights to your walk, if you have them, doesn’t hurt either. Adding weight means that your muscles work harder, your heart rate gets higher, and you can even get some bicep curls going for added toning. It’ll feel a bit like you’re in an episode of Kath and Kim but it will definitely take your walk up a level. Both hand held or wrist weights work well.”
Free gyms are your friend
“There are some fantastic outdoor gyms scattered throughout most cities which make for a great pit stop when out walking too. They’re an easy way to add strength exercises like body weight dips and core exercises to break up the cardio efforts of your walk.”
Read related topics:ExerciseRunning
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