5 easy ways to amp up your walking routine

Walking is a severely underrated activity. Accessible at any time — no need for fancy exercise equipment or a gym membership — walking regularly can improve mood, sleep and energy levels. It’s also beneficial for bone and heart health and may even be one of the keys to a longer life. But, as with other forms of exercise, progressing to a more challenging routine can help maximize the benefits of your daily stroll.

Keeping your workouts fresh can also boost motivation and help you stick to your healthy habits. “Walking is an important factor in your overall health, but your daily walking routine may sometimes feel boring if you’re not switching it up or challenging yourself,” says Christynne Helfrich, a doctor of physical therapy and consultant at Hinge Health.

Luckily, there are plenty of ways to amp up your walking routine to increase muscle engagement, support bone and joint health and burn more calories.

Incorporate speed work

You don’t have to sprint to incorporate interval training into your routine. Walking at a faster pace for short intervals can help improve your cardio threshold and cardiovascular health, says Joy Puleo, ACSM, director of education at Balanced Body. “Even adding short intervals of light jogging will do the trick — as little as 20 to 30 seconds for every two minutes of walking can reap excellent results,” she says.

If you’re new to interval training, Devin Trachman, orthopedic physical therapist at Physical Therapy Central, recommends starting by walking at a normal pace for two minutes and then at a brisk pace for one minute, alternating until you finish your walk. “Work towards reducing the normal pace time to 1.5 minutes and increasing brisk walking time to 1.5 minutes, and then eventually you can brisk walk for 2 minutes and do a normal or slower pace for 1 minute,” says Trachman.

When adding intervals, be mindful of how you’re feeling during and after your workout. If it feels too hard or stressful, or you’re experiencing prolonged soreness afterward, ease your routine by taking breaks or splitting your walk into shorter sessions.

Wear a weighted vest

Amanda Grimm, a certified personal trainer and running coach with We Run, says that wearing a weighted vest is one of the best ways to boost the intensity of your workout without having to pick up the pace. It also helps burn more calories and has been shown to help protect older adults against bone mass loss that can occur during weight loss.

“You should start with 10 to 15 minutes when using a weighted vest for the first time,” says Grimm. Which weighted vest to choose depends on your body weight, fitness level and the type of training you’re doing. Trachman recommends starting with a vest that’s 10% of your body weight and seeing how you do. “Then add weight weekly as you become stronger and more comfortable,” she says.

Trachman warns against using a backpack instead of a proper vest, however. “A backpack can cause a shift in your center of gravity and cause gait mechanics to change,” she says. You can choose from a lighter shoulder-holster style if you plan on running or a heavier, full-torso vest for lower-impact walks.

Fit is important too — aim for snug but not restrictive. Also, it’s important to understand that not everyone should use a weighted vest. Grimm advises checking with a health care professional first if you’re pregnant, have a cardiovascular condition or have chronic back, neck or joint issues.

Try Nordic walking

Nordic walking includes using Nordic walking poles in a way that mimics cross-country skiing, with a full arm swing and push-off motion to propel yourself forward. Using the poles engages your upper body muscles, providing more of a full-body workout than regular walking. One small study found that Nordic walking was more effective than high-intensity interval training (HIIT) or regular moderate walking for improving heart disease patients’ ability to walk longer distances. It was also found to help improve depression and overall quality of life.

Limited research also suggests that Nordic walking is especially beneficial for older adults’ cognitive and physical health. Certified personal trainer Josh York says using Nordic walking poles can also increase the number of calories burned, as they help to target the upper body and put additional focus on your core. “Walking poles also make the walk a more aerobic workout, increasing heart rate and lung capacity,” he adds.

Take it uphill

Walking on an incline will amp up your walking routine by increasing your effort without running. And going down hills is also beneficial, challenging different muscle groups as you brace against gravity, says Puleo. “Adding inclines and declines will both increase [the] challenge and change up the routine while keeping the mind in tune with the body and elevating heart rate,” she explains.

Adding inclines is a joint-friendly, low-impact way to boost the calorie burn and cardiovascular benefits of a walk. You can find a local hill or use the incline or decline setting on a treadmill or walking pad. “Walking stairs is another way to add inclines and declines to your routine,” adds Puleo.

Add weights

Incorporating weight training into your routine can help increase muscular strength and endurance. Helfrich suggests adding free weights such as dumbbells to your walk. “Adding this extra weight will help your muscles get stronger and more resilient so you can adapt to a variety of exercise types and intensities,” she says.

Ankle weights are another great way to amp up a walk. York explains that they force your body to work more muscles by adding extra weight to your legs. “Ankle weights also help improve balance and overall muscle tone,” he adds.

Trachman also recommends wrist weights, saying, “This is a great and simple way to help strengthen your cardiovascular system.” Start with 1- to 3-pound weights, then slowly increase as your strength improves over time.

Meet our experts

• Christynne Helfrich, doctor of physical therapy, OCS, physical therapist consultant at Hinge Health, a digital clinic for joint and muscle pain

• Joy Puleo, ACSM, master’s degree in applied physiology, Pilates instructor, avid runner and director of education at Balanced Body

• Devin Trachman, orthopedic physical therapist at Physical Therapy Central

• Amanda Grimm, certified personal trainer and running coach with We Run

• Josh York, certified personal trainer and founder of Gymguyz, an in-home personal training franchise

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.

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