7 Ways To Make Your Walking Routine More Effective

Walking has numerous physical and mental benefits. It reduces stress, controls blood sugar levels, boosts the immune system, burns fat and much more.

In fact, you can lose excess body fat and get in shape through walking alone. Unfortunately, most people walk every day to lose fat but never see the results they expect.

And I know why this happens Ė folks follow the same workout routine over and over. This study shows that when we repeat an exercise for a long time, the body adapts to it and starts burning fewer calories than before.

In this article, I will show you various tweaks you can add to your walking routine to make it fun and more effective.

Wear a backpack

Wearing a backpack will help burn more calories and improve your cardiovascular health. Just fill a backpack with books to make it heavier and youíre good to go. If you have a weighted vest, use it instead of the backpack.

Start with light weight, then add more weight when the workouts become less challenging. Using heavy weights when youíre out of shape can cause injury.

Lastly, donít wear backpacks heavier than 20 percent of your weight when walking. And donít wear weights on your ankles because theyíre known to cause injuries.

Walk uphill

Research shows that walking uphill engages the upper body more and burns more calories. So find a hilly terrain in your neighborhood and use it every time you walk.

Donít worry if there are no hills where you live. Walking on the sand or on the stairs burns more calories than walking on flat ground.

If you have back problems itís advisable to use a pole when walking up a hill.

Walk faster

Walking at a moderate pace is a great way to unwind. But if your goal is to burn more calories, you need to walk at a fast pace.

Use a heart rate monitor to help you maintain a fast pace throughout. Aim to maintain 75 percent of your maximum heart rate. Keep on increasing your pace as you get fitter.

Increase arm movement

Swinging arms while walking will activate the upper body muscles and burn more calories.

Swing the arms upward until chest level then swing them backwards past the hips.

Interval walks

You can incorporate the same approach used in HIIT (high intensity interval training) in walking. Walk at high intensity for 30 seconds then walk moderately for the next 30 seconds and repeat.

Or use distance to determine your intervals. Walk at high intensity for 50 meters then walk steadily for the next 50 meters and repeat.

Count your steps

Use a pedometer to know the number of steps you take in a day. Research shows that the average person can burn up to 500 calories by waking 10,000 steps a day.

Now, donít try to walk 10,000 steps the first time. Start with a target of 5,000 steps then work your way up to 10,000 steps.

Find a walking buddy

Numerous studies show that people with workout partners lose more weight than those who train alone. A partner will make you walk even when you donít want to. And he/she will encourage you to push yourself.

If you canít find a walking partner Ė walking a dog can also work.

Frankly, there are numerous ways of getting in shape. But they only work if you stay consistent and keep progressing. So walk every day and make your walks challengingóand, of course, fun.


W. C
W. C18 days ago


William C
William C19 days ago

Thank you.

mac C
mac Cabout a year ago

excellent tips. Walking can be a really good exercise. My walk includes many hills and I also do the interval walk by doing a light jog after walking for a bit. Thanks!

Tania N.
Tania Nabout a year ago

Thanks for sharing

Siyus Copetallus
Siyus C1 years ago

Thank you for sharing.

Sherene Lambert
Sherene Lambert1 years ago

thanks for sharing these easy tips

James Maynard
James Maynard2 years ago

I do all the above already, except the "buddy" as no one seems able to keep up with me and I think I am slow.......

Amanda M.
Amanda M2 years ago

Walking my younger daughter to and from school is straight out of a Bill Cosby's dad sketch-I literally DO walk uphill both ways to and from school! Unfortunately, even though it's a 1-mile round trip twice a day, my walking does SQUAT for me as far as weight loss goes. I don't know if it's because I used to be a competitive swimmer or another side effect of perimenopausal madness or what, but it's fricking ANNOYING.

Pablo B.
.2 years ago


Marie W.
Marie W2 years ago

Just walk.