I always go for walks with the dog or pushing my daughter in the stroller. But to be honest, I rarely come home thinking, “Oh, my training is complete.” I did move my body and move a little bit, but it didn’t feel as strenuous or rewarding as other sweats. Recently, however, I have completely reconsidered that somewhat myopic view.
Walking has received a lot of attention in recent years, with countless hashtags (such as #hotgirlhikes, #silentwalks, and #12330) taking over social media. This activity turned out to be really cool. According to MindBody’s 2024 Wellness Index, 52% of people who exercise today say outdoor walking is essential to their general fitness routine. Additionally, over the past few years, leading platforms like Apple Fitness+, Peloton, iFit, Aaptiv, and Obe have introduced guided classes, joining walking as a form of exercise that includes strength training, HIIT, and running. .
What is the biggest benefit of walking?
According to a study in Nature Medicine, walking may reduce the risk of chronic diseases such as sleep apnea, high blood pressure, and gastroesophageal reflux disease. Studies have shown that walking can reduce visceral fat stored around the stomach and reduce the risk of obesity. Additionally, a study published in the Scientific Journal of the American Heart Association found that every 500 steps above 2,000 steps per day (up to 4,500 steps) increases the risk of heart disease, heart failure, and stroke in people over 70. It was found to be 14% lower. Last year’s session. (FYI: Walking alone usually doesn’t add much muscle mass, so don’t forget other methods to maximize muscle mass.)
These healthy boosts aren’t just for beginners. By learning how to incorporate more variety into your daily routine than just a walk in the park, you’ll want to take more sweaty walks. Knowledge, beyond that…
If you want to build muscle: Rucking
Long before social media existed, this demanding variety of military training involved soldiers logging miles (ruck marches) while carrying heavy loads (rucksacks). Think of this exercise simply as a long walk with a weighted pack, says online fitness coach and GoRuck Games champion Katie Knight, CPT.
Packs (you can buy specific racking packs or DIY) are the key to getting the most out of your miles. Emily McCarthy, co-founder of the community GoRuck, says, “It allows you to stand up straight while you’re on the move, and it works different muscles than hiking or backpacking.”
Rucking is also a full-body workout. When carrying loads, you use not only your legs but also your core and shoulder muscles. A study published in the Journal of Strength and Conditioning Research also found that this method improved muscle strength in the upper and lower body. After 10 weeks of strength training and weighted walking, participants gained overall strength with squat jumps, push-ups, and sit-ups.
Try it: Start small with a light load and low mileage.
Then gradually increase both as your fitness improves, Knight recommends. You can also try rucking on a treadmill at home or at the gym. There are special racking packs that allow you to insert different weight plates and distribute them evenly. (See “Gear Up and Go” below for a great workout.) But don’t forget to throw on your backpack, pack 5-pound dumbbells, some ankle weights, and/or a full bottle of water. You can also put it in. For beginners, 5 to 10 pounds is ideal. “Place the treadmill at a fairly steep incline of 8 to 12 percent and walk for about 10 to 30 minutes at a speed of 2.7 to 3.5,” says Nike running coach Purcell Dugger, CPT.
If you want a full-body aerobic workout: Nordic walking
The most basic style is just holding a pole and taking a walk. According to Malin Svensson, CPT, master trainer and coach with the International Nordic Walking Association, Nordic walking was born as a way for cross-country skiers to continue their training even when there is no snow. But it has evolved into a way to walk on any surface all year round.
This variation is great for cross-training for other sports or as an off-season cardio workout, Svensson says, because it tones your muscles from head to toe and keeps your heart and lungs pumping. It also “increases endurance while reducing stress on the ankles, knees, and hips, strengthens the core, arms, chest, back, hips, and legs, and improves posture and flexibility,” says Svensson. Masu. According to one review, this movement improves resting heart rate, blood pressure, maximum oxygen consumption, and more, with or without poles.
Try it: Synchronizing your arms and legs is key to optimizing your miles, but it may take a little practice before it feels rhythmic.
While maintaining your natural opposite arm and leg rhythm, set the pole slightly backwards and push off with each step, burning your triceps and working multiple upper body muscles. “Keep your arms in a handshake position,” says Svensson, with your elbows slightly bent to avoid holding them too close to your body.
Additional walking information and tips
If you want a scalable challenge: Hot Girl Hike
What started as a sexy girl walk on TikTok (over 1 billion views) has evolved into a sexy girl hike. The latter just involves additional planning, more nature, and more rigor. You don’t have to set out on wild adventures or reach new peaks on your own. Miles of trail are important.
Hiking also has some additional benefits that you don’t get from walking alone. “Naturally, there are more hills, hills, and uneven terrain, which can be more demanding and more challenging from a fitness standpoint than walking on a flat path,” says exercise scientist and American says Dr. Rachel Reed of the College of American College. Sports medicine ambassador. You can also expect balance training on uneven surfaces and spending time in nature to boost your emotions. A review in Extreme Physiology & Medicine found that exercising in green spaces is associated with lower levels of the stress hormone cortisol and lower blood pressure.
Try it: Take it easy by running a few miles on flat roads first.
Bradee Felton, CPT, host of the podcast Fit for Hiking and founder and CEO of the site Ponytail on a Trail, says that on steep hills, push through your heels to engage your glutes and take pressure off your knees. It says to focus on letting go. If you’re wearing a pack, maintain good posture by squeezing your shoulder blades together.
If you want to improve your mental health: silent walking
It may sound more like a spa experience than a workout, but taking a short trip without distractions can have major mental health benefits. Silent walking, made popular by social media, is walking without the use of technology. Forgetting music, podcasts, audiobooks, and phones ideally leads to mindfulness and connection while traveling. (But if you need some company, feel free to bring Fido!)
Think of it as walking meditation and physical activity that gives you a break from your daily grind, says Reid. Therefore, the silence is even deeper than when you take out the earphones. This includes turning off the chatter in your mind in order to be present with your feelings, your environment, and the present.
It also opens up the opportunity to experience awe, which comes with many of the emotional perks unique to this emotion, such as greater kindness and feelings of social connection and community. Recent studies have shown that daily feelings of awe are also predictive of improved overall well-being.
Try this: Embrace all rhythms.
“Refocus your attention to the here and now, paying attention to details like how your legs move, your breathing rate, and how your body feels when you walk faster or slower,” Reid says. I am. “Remember that this walk takes practice, and mindful meditation is about acknowledging your thoughts without judgment, rather than trying to think about them.” Mind magic!
Jennifer Need is Women’s Health’s fitness editor and has more than 10 years of experience in health and wellness journalism. With her husband, daughter, and dog, she’s always exploring, whether it’s sweaty workouts, gear testing, hiking, snowboarding, or running.
