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How to Make Your Walk Work Harder

FitSugar — Tue, 07 Apr 2009 12:00:00 -0700

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.

Pay attention to your posture. Look straight ahead with your chin parallel to the ground, rather than looking down. Meanwhile, keep your shoulders down and back, away from your ears.
Activate your abs. Stand up straight so your ribs are stretching away from your hips, and be careful not to lean forward or backward at the waist or puff out your chest. When going downhill, sit back slightly, but keep your weight over your feet.

For three more tips, read more.

Move your arms. Swing your arms back and forth to burn more calories, and bend at a 90-degree angle when climbing uphill.
Pick up the pace. To burn serious calories, you should walk at a pace of at least 3.5 miles an hour. A 130-pound woman will burn 236 calories walking for 60 minutes at 4 miles per hour. To speed up, take faster, smaller steps, rather than larger ones.
Take the hills. If you can, add some incline to your routine to burn even more fat and calories. Health recommends first replacing 25 percent of your walk with small hills, then ramping up from there.

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Walking Tip: Walk Backwards and Sideways

FitSugar — Thu, 04 Oct 2007 11:00:00 -0700

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. It's a great mode of transportation, and brisk walking is also great exercise. Thirty minutes a day will help you stay healthy.

Regular walking can get pretty boring though, not only for your brain, but also for your muscles. Why not step it up a notch? Throw your body a curve ball the next time you go for a walk, and mix it up with this routine, either in your local park or on a treadmill:

First 5 minutes: moderate walking
Next 5 minutes: brisk walking
Next 5 minutes: backwards walking
Next 5 minutes: sideways walking with right leg leading
Next 5 minutes: sideways walking with left leg leading
Last 5 minutes: moderate walking

Sideways walking means that you start with your feet together, with the outside edge of your right foot facing forward. Take a step forward with your right foot, then step your left foot next to your right foot, and so on. Or you can get fancy and cross your left foot over or behind your right foot. This way really stretches and works your outer thighs. Have fun with it, and as long as you keep moving, you're burning calories.

Fit's Tips: When you're walking backwards, make sure to keep alternating which shoulder you're looking over, so you don't strain one side of your neck.

Looking for more treadmill inspiration? I never get tired of seeing the OK Go video posted by my gal Giggle.

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Fit Tip: Walk in Reverse

FitSugar — Wed, 26 Mar 2008 11:00:00 -0700

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). Just like going in reverse on the Elliptical machine, walking backwards forces your leg muscles to work harder and in different ways. And just like reverse lunges, walking backwards puts less stress on the knee joint compared with walking or running forward. Try it out and if you do then remember not to worry what others think about you at the gym.

Fit's Tip: If you are going to try walking backwards then do it someplace safe and free of obstacles like the treadmill or a track.

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Fit Tip: Walk Around on Your Tiptoes

FitSugar — Mon, 12 May 2008 16:00:00 -0700

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. Not only will they look toned, but strong calves will make running up hills, hiking, and biking much easier.

Get creative with your toe walking: do it up and down the stairs, walk to your mailbox on your tip toes, or while talking on the phone. You can also stand in one spot and lift and lower both of your heels for one minute. It is a creative everyday way to fit some fitness into your life. Just remember to stretch your calves, too.

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Fit Tip: Don't Walk With Dumbbells

FitSugar — Tue, 27 May 2008 09:00:00 -0700

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. The same goes for ankle weights. If you wear them while walking, you might as well sign yourself up for a knee injury.

You should know that for every 10 pounds you add to your body while walking, you only burn about five to eight extra calories per mile. That's not much, and if you compare that to walking a quarter of a mile, a 150-pound person burns about 20 calories. So you're better off reducing your risk of injury by walking a little longer instead. Also dumbbells and ankle weights are meant to be used for stationary strengthening exercises. So do your arm and leg exercises after you walk, not during.

Want to know how to burn more calories on your walks? Then read more

To burn more calories on your walks, pick up the pace and walk faster, or walk for a longer period of time. Walking up stairs or up hills will also burn more calories too, as well as tone your glutes and thighs. If you must challenge yourself by adding extra weight to your walk, try wearing a weighted vest. Your torso is strong enough to carry the extra load, and since it's not moving a whole lot (like your arms and legs do), there's less risk for strain or other injury.

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Fit Tip: Take Your Dog (and Yourself) For a Walk

FitSugar — Mon, 27 Oct 2008 10:00:49 -0700

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.

Even if you only have a few minutes, you'll both benefit from the fresh air and time alone. It'll allow you to stretch your legs, increase circulation, and give you a little energy, and just 15 minutes of brisk walking burns 52 calories. It proves that every minute of movement helps keep you in shape. If you can work in three 15-minute walks with your pooch a day, that's 150 calories. Getting in the habit of regular daily walks can help you both stay fit and happy.

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Running Tip: Walk for Your Cool Down

FitSugar — Thu, 02 Oct 2008 03:30:00 -0700

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. Walking after running seems to decrease my post running stiffness for all my leg joints. Plus, when I walk in the house I am not too sweaty to hug my girls, who have suddenly become squeamish about sweat.

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Fit Tip: Add Plyometrics to Your Walk

FitSugar — Wed, 03 Sep 2008 10:00:00 -0700

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. Literally.

Adding plyometrics to your walking routine will bring variety and intensity to easy walking. Plus, adding intervals of jumping or skipping will kick different muscles into gear and the more muscles working, the more calories being burned. So next time you're feeling like pumping up your walk, incorporate 30 second intervals of skipping or hopping and work your way up to one minute intervals.

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Holiday Fit Tip: Catch Up While Walking

FitSugar — Tue, 20 Nov 2007 15:30:00 -0800

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. You can plan a hike, an urban hike, or a casual stroll. Just get moving!

You could also take this one step further (no pun intended) and make a gym date with friend. This way you can talk with your buddy on side-by-side ellipticals, burn some calories and get the good gossip, too.

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Be Body Wise on Black Friday

FitSugar — Fri, 27 Nov 2009 04:30:55 -0800

Shopping maven Carrie Bradshaw of Sex and the City famously said "Shopping is my cardio." These days heading to the stores on Black Friday is more like a contact sport. As retail stores kick off the holiday season with crazy sales, I have a few tips on keeping your body happy while shopping.

Be kind to your feet. Wear the comfiest shoes you own. You may not be the type to wear your running shoes when not exercising, but channel Carrie B. and think of this as exercise.
When standing in line, don't lock your knees. Keep this joint slightly bent. Also avoid shifting your weight from one leg to the other and jutting your hip out, as this can throw your back out of alignment and cause you pain.
When your load becomes too heavy to bear, walk your bags to your car and then resume shopping.
If your back bothers you while standing in line, take a moment to casually squat down and stretch your low back. It feels great.
I would also set a time limit on shopping, and to do so, plan on attending a yoga class to stretch out and de-stress after surviving the busiest shopping day of the year.