Tips for Making Walks More Challenging

By
Ava K
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Walking is a great way to get some exercise in without feeling like you’re pushing yourself too hard. Whether you’re walking to the grocery store or clocking in steps, after a while, walking can get boring. If you’re looking for ways to rev up the intensity of your walks for a harder workout, here’s how to do it.

Elevated Routes

One way to make your walks more interesting and challenging is to choose routes with gradual elevation. An incline can get your heart rate up while engaging your leg muscles.

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Want to know my •BEST tip• to improve your walking 🚶‍♀️?! Here it is: . Practice EXAGGERATING your walking!! . You’re probably thinking: “um… I can’t walk well in the first place… how am I supposed to exaggerate my walking 🤷🏼‍♀️??” . Here’s how 👇🏻: • •Hold on to a stable surface • •Bend your knee 🦵 > lift your toes > bring your knee up towards the ceiling > place your heel down • •Go slow 🐢! • •Make each movement as BIG as you can. . It should feel SILLY 😜!! If it doesn’t, you’re doing it wrong 🙅🏼‍♀️. Walking with these BIG movements will promote neuroplasticity & overtime, “regular” walking will feel easier 🙌🏻 . Last Thursday I hosted a •LIVE CLASS• 👩🏼‍💻 where I taught best practices for MS-Specific Physical Therapy…including tips like this one PLUS… • 🏋🏼‍♀️ what type of exercises are BEST for those with MS • ⏰ how long you should be exercising for • ☝🏻 How to stand up properly … and so much more! . ••Comment below•• 🌟 if you’d like me to send you the recording!! 🎥 Include your email (without the .com) if you’d prefer I email it to you vs. send in messenger! . . . #footdrop #dropfoot #walkingexercise #multiplesclerosis #multiplesclerosisexerciseprogram

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Guided Walks

Guided walks are a great way to incorporate meditation gratitude into your walks. Many training apps offer walk-specific guided programs and having a coach keep you on track can help push you harder.

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#LittlePositiveChanges I started this hashtag some time ago now, to remind me and all of you that it’s the little changes that can make big positive effects to your lives. Sometimes we all make goals that are too big! I have done it my whole life, always challenging myself too much, in these past years mainly around my health and getting fitter. Suffering with Lupus and Hyper-mobility changed my life, years ago I ran for my county, I loved running and being sporty, but slowly that become impossible and then carrying my 3 children took a toll on my body I never knew was possible. 6 years ago after Deacon I had a flare up that meant I thought I would never be able to exercise again. I’ve tried everything couch 2 5k the most recent and when I ended up getting hurt in week 3 I cried and spiralled into a depression. So when I decided to try the @samaritanscharity #Samarathon2019 26.2 miles walking/jogging/running over the month I wasn’t sure how I would do, but I am loving it! The first walked killed me, the second even harder but over 15 miles in completing my longest walk yet yesterday at over 2 miles I excited to keep going. I only walk, jogging is not on the cards for me but who cares as 1 mile was tough day 1 now not so much. Ash took this picture yesterday on our family walk, the wind was against me, I only slept a few hours but with his encouragement I felt so proud even if there is serious visible belly line. So please set yourself #littlepositivechanges and they will feel HUGE! #happysunday #walkingexercise #beproudofyourself #bettshangercountrypark #supportsmall #kentbloggersuk

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Pause for an Extra Workout

At the end of your walk, find a bench to do some low-impact workouts to work your entire body. Adding this to the end of your walk will help switch things up while allowing you to get out any extra energy.

Mix Up the Pace

Throw in some speed work by upping your walking pace to a power walk or adding some runs into it.