There are several different variations and styles of walking, all of which can be incorporated into your exercise routine to maximise your motivation and results. The following suggestions can help to make walking more effective and challenging.
- Weighted walking – You can carry extra weight while walking by using dumbbells, or wearing a weight belt, weight vest, or in a back pack. This increases the demands on your heart and muscles, helping you to burn more kilojoules over a given distance. However, keep the weights fairly light so they don’t alter your posture or place stress on your joints.
- Nordic walking / pole walking – Use ski poles while you walk to add a whole new dimension to your exercise routine, and reduce the impact placed on your lower body. Developed by cross-country skiers to build their endurance and strength in the off season, Nordic walking helps you walk faster and burn more kilojoules. The poles make walking more of a whole body workout, using more upper body and abdominal muscles than regular walking. They can also be helpful to people worried about balance and stability. The poles can be used on asphalt, sand or grass.
- Walking in water – If you have access to a large, flat body of water, walking in water is worth a try. Wade into water that's about ankle to knee deep and just go for it. Bring each knee up as high as you can, and swing your arms to help propel you. After a while, you'll feel the resistance of the water build up, making it hard going. This is a great cardiovascular workout, and can also help to tone your bottom and thighs. Another alternative is deep water walking, where most of your body is submerged. You perform an exaggerated arm swing and walking action wearing a floatation device or lifejacket. The vest allows your legs to move freely in the water, without contacting the bottom. Deep-water walking works your whole body and burns just as many kilojoules as running, without the jarring and stress on your joints.
- Bush walking – Bush walking gives you the chance to enjoy outdoor tracks and cross-country paths in our wonderful wilderness. Whether you go hiking through our national parks, or just trek through some local bush land, it’s a great way to get close to nature, spend time with friends and family, and burn off some kilojoules.
Do you try to vary your walking routine around? Have you tried any of the different walking techniques mentioned above, or have other walking variations you enjoy?