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Upgrade Your Walk With Trainer Tips

By Sandy Schroeder

Walking may have become part of every day, but it never hurts to upgrade a little. offered some smart tips recently that should boost your walks.

See what you think. 

Head for the hills - Pick a local hilly spot and include it in your daily walk. Power up the hill as you fire up your glutes. Then do a recovery walk on the way down. You will see results soon.  

Help your heart with speed bursts - Your daily walk can easily become a cardio boost if you add bursts of speed. Midway through your walk, speed up to exercise your heart and then slow down with a gradual recovery.  

Add some lunges - Walk at a fast pace for a few minutes then throw in a walking lunge or two. Resume walking and then add a few more lunges. You will return from your walk, exhausted but pleased with the addition.   

Add a stair walk - Wrap up your daily walk with an eight-minute stair climb that is equivalent to running a mile.   

Change the scenery - If you always walk to the park, head to the water instead. Or try a morning walk instead of your usual evening stroll. Take your dog along or walk with your kids.  

Add some tunes - Mix it up with your favorite fast tunes and soothing slow songs. The music will distract you and easily extend your walk.  

Add some weight - It can be as easy as strapping on a backpack filled with small weights. Start with a few and gradually increase them.  

Jog a little too - Break out of your regular routine by jogging a little or adding a short run. Then slow down and finish up with your regular pace.  

Get a workout buddy - Adding a friend who also wants to walk will up the motivation and keep you both on track. You may find yourself looking forward to the walk and the daily conversation.  

Close out with a few stretches - Add a few minutes at the end of the walk to loosen those warm muscles and provide a sense of closure. Do a few of your favorite stretches to close out another successful walk. 

Whatever you do to upgrade your daily walk can increase your endurance and lengthen your walk as you become stronger. Keep looking for new upgrades to make it interesting and get the most out of your daily walk. 


To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Loveland, Colo.

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