For many New Yorkers, walking is simply their primary mode of transportation. But in recent years, social media trends and health leaders have encouraged people to be more mindful about walking as a form of exercise.
Viral trends like “hot girl walks” and “my silly little mental health walk” show that more people are coming to understand the amazing benefits a daily walk can offer—no matter how cynically we think about it. Experts note that walking for just 30 minutes a day can boost your cardiovascular health, bring mental clarity, reduce joint and back pain, and plenty more.
Even if walking doesn’t excite you as much as other workout methods, there are plenty of ways you can turn your walks into challenging, fun, and highly beneficial workouts.
1. Mix Up the Pace with Intervals
One of the most effective ways to add intensity to your walk is by incorporating interval training. Alternating between periods of fast walking and slower recovery can help boost your cardiovascular endurance, burn more calories, and keep your workout from feeling monotonous.
On your next walk, try walking at a brisk pace for 1-2 minutes, then slow down for 1 minute to recover. Repeat this pattern throughout your walk for 45 minutes to an hour, for a workout that’s both challenging and dynamic.
Pro Tip: Pay attention to your form. Keep your core engaged and walk tall, focusing on purposeful movements.
2. Add Resistance with Weights or Bands
For those looking to build strength while walking, try adding resistance. By incorporating light hand weights or resistance bands, you’ll engage more muscles, especially in your arms and core. As you walk, consider adding simple movements like bicep curls, shoulder presses, or lateral raises to work your upper body.
Pro Tip: If you're using weights, focus on smooth, controlled movements. Avoid swinging your arms too aggressively to maintain good form and prevent injury.
3. Include Hills or Stairs for Extra Burn
Walking on flat terrain is great, but if you want to up the intensity, look for opportunities to walk on inclines or stairs. Climbing hills or stairs forces your body to work harder, engaging your legs and glutes while also elevating your heart rate for a more effective cardio workout.
You can also visit our state-of-the-art fitness centers on the Upper East Side or Battery Park City to find a treadmill, Stairmaster, or Jacob’s ladder that can give you a steady incline for the duration of your workout.
Pro Tip: If you’re at the gym already, consider using the leg press machine for a complete lower-body workout.
4. Explore New Routes, With New People
One of the easiest ways to make your walk more engaging and strenuous is by exploring new locations. Different loops, blocks, paths, trails, and more terrain can challenge your body in new ways and offer a sense of discovery as you explore new surroundings.
In addition, as a slower-paced form of exercise, walking can also allow you to connect with others. Walking clubs continue to rise in popularity, and you can always phone a friend to accompany you on your next walk. Plus, having a buddy to walk with can keep you consistent and accountable with your workouts.
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Our walking tips are one of many ways our fitness experts can take your workouts to the next level. Explore our full range of dynamic group exercise classes below to bring some excitement to your fitness routine, or book a session with any one of our nationally certified trainers for one-on-one instruction!
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