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How to Make Your Walk a Workout

Take a friend, a neighbour, a dog and get out walking. Walking is easy to integrate into even the busiest of schedules and is great cardio without putting strain on joints or risking injury.

You already know all the health benefits associated with walking (like reduced risk of disease, reduced stress, improved mood, toned muscles, improved cardio vascular health) and now all you need is to get motivated and get out there.

Did you know there are many ways to jazz up that stroll, take your hike to the next level and make your walk a workout? Once you have made walking a regular part of your exercise routine, it is time to take it up a notch.

Tools to Take Your Walk to the Next Level

The right gear can make the difference between a stroll around the block and workout that gets your heart pumping.

Shoes 

Properly fitted shoes with a cushion sole and secure fit it best for any walk longer than around the block. If you walk on your lunch break, change your shoes! You will walk with more purpose and intent (read burn more calories, work those muscles a bit more) and won’t risk injury.

Walking Nordic Poles 

Walking poles make your walk a full body workout. Nordic walking with Urban Poles has many benefits vs walking without them. Up to 46 per cent more calories are burned vs. regular walking, and they increase your stability, your balance and your posture.

Poles such as the unique strapless and ergonomic handles on these Urban Poles target your core muscles while reducing the load on your lower joints. Get a better workout, walk safer and look good while doing it with Urban Poling walking poles.

Dress in Layers 

You will be sweating—I promise. Go for your walk prepared to get your heart rate up and get your muscles working.

Get an App for That 

Find an app that is easy to use and take your phone with you on your walk. With it, you can map your route, track your pace, see calories burned and keep track of distances walked. These apps then allow you to save the walk and you can compare it to the next walk. The apps can be interactive and tell you when you are speeding up or slowing down, when you have gone farther than before, faster than ever and how many kilometres you have walked in a week or a month. All of these features can be motivating and help you challenge yourself to be faster or walk further the next time. 

Fitbit or Pedometer 

Simpler than the apps above, both a pedometer and Fitbit-type devices will track your steps so you can set goals to walk more steps the next time or challenge your friends to a healthy competition—who can walk the most steps in a day or a week!

Get Your Groove On 

If you get bored out there walking on your own, take music with you or listen to a podcast or an audio book. You will look forward to the walk, get lost in what is on your earphones and may lose track of time and walk even further.

Head for the Hills

To really amp up your walk, add in speed for short (or long!) bursts and hills! Look for different terrain like trails, grass, sand, snow – and head for the hills to engage different muscles. Tone butt, back of thighs and add more calorie-burning cardio to your walk when you are going a bit faster or uphill.

Take a friend, a neighbour, a dog and get out walking. Walking is easy to integrate into even the busiest of schedules and is great cardio without putting strain on joints or risking injury. Keep up a good pace, add in walking poles to use your upper body and track your progress with an app or pedometer.

Get your walk working for you.