Regular walks are great for weight loss and improving cardiovascular health. But if you’re tired of regular walks, try these 10 different types of walking NOW!
Walking is a great way to lose weight and improve your health! However, if you’re bored with your usual walking routine and aren’t seeing significant changes, it may be time to try something new: walking, but in a different way! Different types of walking, such as brisk walking, interval walking, or Nordic walking, each provide unique benefits. You can also try walking up stairs or even backwards. A slight change can help boost your metabolism and burn more fat, which will help you lose weight. Adding variation can make your walks more exciting and effective. So, liven up your walking routine by giving it a little twist.
Types of walking
Here are 10 different forms of walking you should try to lose weight and enjoy other health benefits:
1. Brisk walking
Brisk walking is a form of elevated walking that involves walking at a faster pace than usual, typically between 7 and 9 km/h (4.3 to 5.5 mph). This type of walking uses more muscles than normal walking, elevating your heart rate and increasing calorie burning. A study published in the journal Arteriosclerosis, thrombosis and vascular biology According to studies, brisk walking is not only beneficial for weight loss, but it also helps reduce the risk of high blood pressure, high cholesterol, and diabetes. If done regularly, it can also improve the health of your joints.
2. Brisk walking
Brisk walking is another effective variation of walking. It’s slightly slower than brisk walking, but still faster than a leisurely stroll. This low-impact aerobic exercise helps increase energy, burn calories, and lose weight, especially belly fat, according to a study published in the Journal of Nutrition and Exercise BiochemistryThe actual number of calories burned depends on your weight, your speed, and the total time spent walking. The average person walks at a speed of 33 km/h (kilometers per hour). In the case of brisk walking, if you weigh 55 kilometer and walk at a speed of 4 km/h, you can burn 165 calories in an hour, on average.
3. Figure 8 walk
Figure 8 walking involves moving in a figure eight pattern, whether in a large open space or a smaller area like a room. Imagine a flat figure eight and walk along its curves and loops, turning your body slightly at each turn. According to a 2018 study in the International Journal of Physical Education, Sport and HealthThis technique, also known as infinity walking or Siddha walking, is an effective full-body workout that promotes weight loss, improves joint flexibility, and strengthens muscles through constant change of direction.
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4. Reverse (Backward)
Walking backwards, or walking in reverse, offers unique benefits over walking forwards. It engages different muscle groups, including those in the lower back and hamstrings, that are less used during normal walking. A study published in International Journal of Sports Medicine Reverse walking and running have been found to be excellent cardio exercises, leading to notable improvements in weight loss and body composition. Additionally, this low-impact activity can be beneficial for knee rehabilitation because it places minimal stress on the knee joint.
5. Interval walking
Interval walking involves alternating between periods of high-intensity walking and low-intensity recovery periods. For example, you might walk at a brisk pace for one minute, then at a moderate pace for two minutes. This type of walking mimics high-intensity interval training (HIIT) and can be very effective for weight loss. The alternating intensity helps boost metabolism, increase calorie burn, and improve cardiovascular fitness. Keep in mind that interval walking sessions are challenging, so it’s best to combine them with other exercises.
6. Walking on a slope
Walking at an incline, such as climbing stairs or walking on a treadmill, is an effective way to increase the intensity of your workout and engage multiple muscle groups. It targets the lower body, particularly the glutes, quads, and calves, providing a lower-body workout. The added resistance of walking on an incline can help burn more calories and strengthen the cardiovascular system, according to a study published in the Journal of Biomechanics found that walking at an incline of 5% burns 17% more calories than normal walking, and 32% more at a 10% incline.
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7. Race walking
Race walking is one of the most challenging forms of walking that requires a specific technique: one foot must always be in contact with the ground and the front leg must be extended from the moment it touches the ground until it is in an upright position. This technique makes race walking a very effective cardiovascular exercise that burns calories and builds endurance. It also improves posture and endurance. Although it takes practice to master the technique, race walking can be a great way to improve overall health.
8. Walking with weights
Weighted walking involves carrying extra weight, such as dumbbells or ankle weights, while you walk. This added resistance increases the intensity of your workout, leading to greater calorie burn and muscle toning. While this can help improve joint strength and endurance and increase bone density, make sure the pressure isn’t too great, which could lead to injury.
Health Shots recommends: 5 Ankle and Wrist Weights to Improve Your Strength Training
9. Silent walk
Silent walking, as the name suggests, involves walking without any distractions, such as listening to music or podcasts. It’s a viral trend on TikTok that encourages mindfulness and allows you to connect more deeply with your surroundings and yourself. By focusing on your breathing and movement, silent walking can improve mental clarity, reduce stress, and promote emotional well-being. A 2022 study by Daily ScienceOne study showed that a one-hour walk in nature reduced stress-related brain activity. It also showed that time spent in nature restored attention and reduced high blood pressure.
10. Nordic walking
Nordic walking involves using specially designed poles to make walking easier. This technique involves the upper body, as the poles provide extra support and force you to use your arms, shoulders and core. According to the American Journal of Preventive MedicineNordic walking can burn up to 20% more calories than traditional walking. It also improves cardiovascular fitness and builds overall body strength. When done regularly, it reduces the impact on joints compared to running or jogging, making it a low-impact option for people with joint problems or those recovering from injury.
Try these new types of walking into your routine and see the difference in your weight!
The benefits of walking
- Walking improves heart function and circulation by improving blood flow and reducing the risk of cardiovascular disease.
- It helps burn calories and reduce body fat, thus contributing to weight management and reducing the risk of obesity.
- It increases overall strength and flexibility, contributing to better fitness and posture.
- It relieves stress and improves mood by triggering the release of endorphins and other feel-good chemicals.
- It promotes regular bowel movements, which supports digestive health and prevents constipation.
- It helps you fall asleep faster and enjoy deeper rest by relaxing the body and mind before bed.
- It increases mobility and reduces stiffness, making joints more flexible and less prone to pain.
Tips to keep in mind while walking
- Always warm up before you start walking.
- Go for a walk early in the morning rather than in the evening.
- Maintain good posture with an upright stance and relaxed shoulders.
- Wear comfortable, supportive shoes.
- Stay hydrated before and after your walk.
- Choose pedestrian-friendly routes to reduce the risk of falls and injuries.
- Use proper walking techniques, including natural arm movements and avoiding excessive strides (taking large steps).
Who should avoid walking?
- People with severe joint pain or mobility problems.
- People with serious cardiovascular health problems.
- Avoid walking if you are recovering from surgery or a recent injury.
- If you experience acute symptoms such as chest pain or dizziness.
Be sure to follow these tips to reduce your risk of injury while walking!
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