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How to Make Your Walk Work Harder
Since tomorrow is Start Walking Day, I wanted to stroll out some tried-and-true tips for getting the most out of your walk. Just because walking is one of the first things we learn to do as humans doesn't mean we don't have more to learn. If you're walking for exercise or if you just want to make your regular walks more fitness filled, here are some tips on making your walk work harder for you.
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Walking Tip: Walk Backwards and Sideways
Most of us learned to walk when we were around one year old. We've been walking ever since, and quite frankly, I think we got it down. We're pros at the whole walking thing.
Fit Tip: Walk in Reverse
We're always looking for new ways to get moving and to challenge our muscles. Yesterday I saw two women walking up a rather steep San Francisco hill backwards and I thought, "good idea!" An easy way to change things up is by walking backwards (start slow until you get used to the motion).
Fit Tip: Walk Around on Your Tiptoes
If you're looking to tone up your calves, take some time out of your day to do this: instead of walking on the entire sole of your foot, keep your heel lifted with each step and walk on the ball of your foot. Walking on tiptoes is not just for ballerinas. Toe walking isolates and strengthens your calve muscles.
Fit Tip: Don't Walk With Dumbbells
Walking is a great form of exercise, since it's low impact, you can do it anywhere, it can get your heart pumping (if you walk fast enough), and it burns calories. I've seen many women trying to up their game by holding dumbbells as they walk to either burn more calories or tone their upper arms, but it's such a bad idea. Swinging that extra weight is a great way to tear a muscle or injure your shoulder joint.
Fit Tip: Take Your Dog (and Yourself) For a Walk
You're a busy person with work, family, deadlines, errands, and appointments. Since you have so much going on, when you get home at the end of the day, it's easy just to open your back door and let your dog relieve himself in the yard. Really, though, what you both could use is a long, relaxing walk.
Running Tip: Walk for Your Cool Down
After sprinting for the last thirty seconds of my run, and envisioning myself crossing the finish line of the imaginary race that has propelled me forward through my long run, I like to walk to cool down. I jog for a few minutes then slowly decrease my speed to a walk. Not only does walking help to lower my heart rate, it also is an active stretch for my hip flexors, the muscles at the front of the pelvis that work hard when running.
Fit Tip: Add Plyometrics to Your Walk
Walking is one of our favorite ways to get moving. This is good news because it's a great method of getting some movement into each and every day. If you really want to get the most out of your walks, then it's time to step it up.
Holiday Fit Tip: Catch Up While Walking
Many of us travel for Thanksgiving either to see family or friends and there is a lot of catching up to do. I highly suggest playing the catch-up game while on the move. Don't just sit on the couch and gab, talk while you walk.
Pet Peeves: I Need to Get a Grip on Walktime!
Q: Although we're working on training, my 100-pound dog still sometimes pulls on the leash. Since I'm not that much bigger than he is (weight-wise), I'm always worried I'll drop the lead. Do you have any tips on getting a better grip?
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