Walking is a great way to lose weight and improve your health! However, if you are bored with your regular walking routine and are not seeing significant changes, it may be time to try something new – walking but in different ways! Different types of walking, such as power walking, interval walking or Nordic walking, each offer different benefits. What’s more, you can also try walking up stairs or backwards. Changing it up a bit can boost your metabolism and burn more fat, which will help with weight loss. Variations can make your walks more exciting and effective. So, make your walking routine even better by changing it up a little.
Types of walking
Here are 10 different ways you should try walking to lose weight and gain other health benefits:
1. Power walking
Power walking, or speed walking, is an advanced form of walking that involves walking at a faster pace than normal, typically between 7 to 9 km/h (4.3 to 5.5 mph). This type of walking activates more muscles than regular walking, increases your heart rate, and promotes calorie burn. A study published by the journal Arteriosclerosis, Thrombosis, and Vascular Biology reports that power walking is not only good for weight loss, but also helps reduce your risk of high blood pressure, high cholesterol, and diabetes. When done regularly, it can also improve the health of your joints.
2. Brisk walking
Brisk walking is another effective way to walk. It is slightly slower than power walking, but still faster than a normal stroll. According to a study published in the Journal of Exercise Nutrition and Biochemistry, this low-impact aerobic exercise helps increase energy, burn calories and promote weight loss, especially belly fat. The actual number of calories burned depends on your weight, speed and total time spent walking. An average person walks at a speed of 33 kilometres per hour (km/h). In case of brisk walking, if you weigh 55 kg and are walking at a speed of 4 kilometres per hour, you can burn an average of 165 calories in an hour.
3. 8-shaped walk
8-shape walking involves walking in an eight-shaped pattern, whether in a large open space or a small area like a room. Imagine a flat number eight and walk along its curves and loops, twisting your body slightly with each turn. According to a 2018 study in the International Journal of Physical Education, Sports, and Health, this technique, also known as infinite walking or Siddha walking, is an effective full-body workout that promotes weight loss, increases joint flexibility, and strengthens muscles due to the constant change in direction.
Also read: Shrink your balloon belly with these 5 weight loss exercises
4. Reverse walking
Reverse walking, or walking backwards, has even more benefits than walking forward. It activates different muscle groups, including the lower back and hamstrings, which are less active during regular walking. A study published in the International Journal of Sports Medicine found that reverse walking and running are excellent cardio exercises, leading to significant weight loss and improvements in body composition. Additionally, this low-impact activity may be beneficial for knee rehabilitation because it places minimal stress on the knee joint.
5. Interval walking
Interval walking involves alternating between high-intensity walking and low-intensity recovery periods. For example, you might walk at a fast pace for one minute and then at a moderate pace for two minutes. This type of walking mimics high-intensity interval training (HIIT) and can be highly effective for weight loss. The alternating intensity helps boost metabolism, increase calorie burn and improve cardiovascular fitness. Remember, interval walking workouts are challenging, so it’s best to mix it up with other exercises.
6. Walking bent over
Inclined walking, such as climbing stairs or walking on an inclined treadmill, is an effective way to increase the intensity of your workout and engage multiple muscle groups. It helps target the lower body, especially the glutes, quadriceps and calves, providing a great lower body workout. The extra resistance used to walk on inclined surfaces can help burn more calories and strengthen the cardiovascular system. A study published in the Journal of Biomechanics found that inclined walking on a 5 percent inclined surface burned 17 percent more calories than normal walking, and 32 percent more calories at a 10 percent incline.
Also read: Walking downhill for weight loss: Why and how to start
7. Race walking
Race walking is one of the most challenging forms of walking that requires a specific technique – one foot must always be in contact with the ground, and the forward leg must be straight from the moment it hits the ground until it comes to a vertical position. This technique makes race walking a highly effective cardiovascular workout that burns calories and builds stamina. It also improves posture and endurance. Although it takes practice to master the technique, race walking can be a great way to improve overall health.
8. Walking with weights
Walking with weights involves carrying extra weight while you walk, such as hand weights (dumbbells) or ankle weights. This extra resistance increases the intensity of your workout, which leads to more calorie burn and muscle tone. While this can help to increase joint strength and endurance and increase bone density, make sure the pressure is not too high, which can lead to injury.
Health Shots Recommendation: 5 ankle and wrist weights that will enhance your strength training
9. Silent walk
As the name suggests, silent walking involves walking without any distractions such as listening to music or podcasts. It is a viral TikTok trend that encourages mindfulness and allows you to connect more deeply with your surroundings and yourself. By focusing on your breath and movement, silent walking can improve mental clarity, reduce stress, and promote emotional well-being. A study published in 2022 by Science Daily found that a one-hour walk in nature reduced stress-related brain activity. It was also found that time spent in nature restored attention and reduced high blood pressure levels.
10. Nordic walking
Nordic walking involves using specially designed poles to help you walk. This technique engages the upper body, as the poles provide extra support and force you to use your arms, shoulders and core. According to the American Journal of Preventive Medicine, Nordic walking can burn 20 percent more calories than traditional walking. It also improves cardiovascular fitness and increases whole-body strength. When done regularly, it reduces the impact on joints compared to running or jogging, making it a low-impact option for people with joint problems or those recovering from injury.
Incorporate these new types of walking into your daily routine and see the difference in your weight!
Benefits of walking
- Walking improves blood flow, and reduces the risk of cardiovascular disease by improving heart function and circulation.
- It helps burn calories and reduce body fat, thereby helping in weight management and reducing the risk of obesity.
- It increases overall strength and flexibility, leading to better physical fitness and posture.
- It reduces stress and improves mood by increasing the release of endorphins and other feel-good chemicals.
- It promotes regular bowel movements, which supports digestive health and prevents constipation.
- It helps you fall asleep faster and enjoy deeper sleep by relaxing your body and mind before sleeping.
- This increases mobility and reduces stiffness, making joints more flexible and reducing pain.
Tips to keep in mind while walking
- Always warm up before you start walking.
- Go for a walk early in the morning instead of going at night.
- Maintain good posture by standing up straight and with relaxed shoulders.
- Wear comfortable and supportive shoes.
- Stay hydrated before and after your walk.
- Choose pedestrian-friendly routes to reduce the risk of falls and injuries.
- Use proper walking technique, including moving the arms naturally and avoiding overstriding (taking long steps).
Who should avoid walking?
- People with severe joint pain or mobility issues.
- Individuals with serious heart health problems.
- Avoid walking if you are recovering from recent surgery or injury.
- If you are experiencing acute symptoms such as chest pain or dizziness.
To reduce the risk of injury while walking, be sure to follow these tips!
