Why torture yourself to the gym when it's easier and more convenient? An intense walk can be a workout - if you incorporate these sports hacks and exercises.
Equipment workouts here, dumbbell workouts there, and then preferably a long cardio session. Who has the time and inclination? And experts agree that even small islands of movement in everyday life have many health benefits. The World Health Organization (WHO) recommends 150 minutes of moderate exercise and 75 minutes of intensive training per week to stay fit and healthy in the long term. If you stick to this, you prevent cardiovascular disease and also reduce your risk of diseases such as diabetes.
Now, there are countless types of exercise, and not everyone:r likes and/or can do the same thing. As individuals as people, our optimal exercise units can also vary. Walking proves to be an all-around talent here: even a daily 30-minute walk can improve heart health, strengthen bones, reduce unhealthy body fat, and strengthen both muscles and endurance. It becomes the perfect workout if you also boost your walk with these fitness hacks.
Turn your walk into a fitness session with these 5 exercises and sports hacks
1. walk backward
In addition to your endurance and muscles, you can also train your balance and mobility with this fitness boost - and you can do it by walking backward in between. After all, just a few minutes of walking backward can have a positive effect on your physical and mental health. However, start very slowly and carefully so you don't hurt yourself. It is best to find a training partner to support you at the beginning.
2. paths with gradients
The geography of your walk will affect how much you do for your fitness. The more inclines there are, the better. As you climb, you increase your breathing and heart rate more, giving you a more intense training effect. Admittedly: If you live in a mountainous region, you will have an easier time. But even on flat land, there are often more inclines than we realize. For example, urban parks often have (man-made) hills that give your walk that extra something.
3. take the stairs
Stairs are even more intense because climbing stairs has a strong effect on our cardiovascular system and thus provides a fitness boost while walking. If there are no or few stairs in your route, it's best to just use the ones at home: take the stairs for this at the beginning and/or end of your walk - preferably several times.
4. increase speed
One of the easiest ways to turn your walk into a workout is to increase the pace. By picking up the pace, you'll work your muscles and cardiovascular system harder, burn more calories and boost your fat metabolism. You don't even need to maintain a super fast pace all the time. It's enough to vary your walking speed and do a power walk.
5. work with weights
Walking in itself is a full-body workout - but you train your legs much more than your upper body. While you still activate your core muscles properly during a walk, your arms and shoulders have to do very little. If you want to give them a little fitness boost, take small dumbbells with you on the walk. You don't need particularly heavy weights: depending on your physical condition, dumbbells weighing 0.5 or 1 kilo are enough. When walking, simply carry them in your hand and attach them to your wrists. This strengthens your arm and shoulder muscles and also boosts your metabolism.
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