For a lot of us, with everything else we are trying to juggle, getting in a workout just isn’t doable at the moment.
The only “physical activity” we can access is our daily walk outdoors (and that is if we are lucky). Mine usually also include the kids and the dog!
Did you know, that this daily walk can actually double up as your workout by just changing up a few things?
1) Incorporate intervals – Rather than walk at a steady pace, incorporate intervals to improve your cardiovascular health as well as increase your strength gains. Walk at a steady, moderate pace for two minutes and then at a faster, more intense pace for 30 seconds.
This is a great one to get the kids involved in – my daughter acts as timekeeper and she loves it! We always walk so much further as she is distracted and enjoying the walk more (as she acts like a slave driver paying me back for all the times I have done this to my clients)
2) Incorporate some bodyweight strength training exercises into your walk. You could walk for five minutes and then stop to perform a one-minute bodyweight strength training interval eg 20 seconds of each exercise with 10 seconds rest between. This might include squats, lunges, push ups against a wall.
3) Walk with weights – carrying weights while you walk can help incorporate other muscles that you otherwise wouldn’t use in your walking workouts. You can either carry some little 2lb ish dumbbells, Or if you haven’t got free hands (kids/dog) pop on a back pack and either add a few weights or even tins of food!
4) Hills – I’m not talking heading over to Moel Famau for your walk. BUT adding some uphill movement can make walking workouts more intense. Adding hills will boost your metabolism and calorie burn and you will also build more strength, as you have to activate your hamstrings, glutes, and quads to climb.
5) Increase your pace with music – There’s a reason group fitness classes blast music—music not only boosts your mood, research shows it can actually make hard efforts feel easier. What’s more, it can also work as a kind of metronome guiding your pace.
So give it a try this week and let us know over in the FB group how you are getting on!