Maximize Your Walks With These Exercises
By Rachel Carver
Regular walks can improve your overall health and help you shed pounds. From challenging hiking trails to steep hills -- you can easily increase the calorie burn.
However, also adding strength-based moves to a walk can help you achieve your fitness goals faster, as well as work different muscle groups. Pick some of these bodyweight exercises to add to your walks. They do not require any equipment and will not draw too much attention from others.
Complete one set. You can also add multiple sets at different points of your walk.
Walking Lunge
Start by taking a big step forward. Place your hands on your hips or out to your sides. Lower yourself into a lunge by bending both knees. You want your back knee to touch the ground or hover lightly above it. Push through your feet to stand up. Step forward with the other foot, and repeat the process as many times as you want to finish a set.
Mountain Pose
Start with your feet about hip-distance apart and your arms straight at your sides. Pull your shoulders upright and down. The goal of this exercise is to keep yourself in an upright posture. Stand up as straight as you can.
Next, point your eyes straight in front of you, and try to engage your quads and glutes. Imagine a dog is about to jump on you. Hold this pose for 30 seconds and then release.
Incline Push-Ups
This exercise is perfect if you struggle with the traditional push-up. Use a tree or a fence to elevate your hands. Focus on engaging your core to lower yourself down and push back up. Even though you are standing, you should still feel your core muscles working. Aim for 10 reps to get started.
Calf Raises
Calf raises are simple exercises to add to any regular walk. They improve your ankle mobility and strengthen your calf muscles.
Slowly rise up on your toes on a level surface. Lower yourself down after a few second. Activate your core during this exercise. Start with 15 reps. Focus on controlling your rise and fall so you don't bounce on your toes.
Customize the exercises to fit your needs. Once you feel comfortable and master the formatting, you can add more reps or make each exercise more intense. The idea is to make the most of your workouts. And don't forget to have fun during the process.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Denton, Tex.