Scope out your neighborhood for hilly areas where you might walk. Look at nearby parks and hiking trails, which might be more likely to have a varied landscape. If you live somewhere completely flat, consider walking up and down the stairs in your office building or home several times a week. If that’s too boring, look for bridges with staircases where you can walk up and down, stadiums, or buildings or monuments with tons of stairs out front (think of the “Rocky Steps” that Sylvester Stallone runs up in the Rocky movies). Walking up stairs, even at a slow pace, can burn calories two- to three-times faster than walking on a level surface. [2] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Even if you’re not fully engaging your glutes, one of the benefits of walking regularly can be weight loss. Your backside might start to look better simply from walking and losing weight.
Try going for a walk during your lunch break at work. You can break up your 30 minutes throughout the day. You can walk for three 10-minute intervals if that makes it easier for you to make walking part of your routine. [5] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source If you can’t get out 5 days a week, at least aim for 3 days. [6] X Expert Source Nevrize AydoganProfessional Personal Trainer Expert Interview. 26 February 2021
Having a partner to hold you accountable can make it easier for you to stick to your walking regimen. If you’re new to the area or can’t find anyone else interested in walking, search for a walking club in your area that you can join.
Don’t jump into an intense walking schedule if you haven’t exercised in a while. Maybe start out on a level terrain and work your way up to an incline or stairs. Increase your stamina and avoid injury from overuse. Try not to go for walks alone when it’s dark out, either late at night or very early in the morning, when you might not be as aware of your surroundings or visible to traffic.
Don’t keep your glutes tightened for the entire duration of your walk. Clenching your cheeks for long periods of time can change how you walk and lead to hip and back pain. [9] X Research source
Begin with your feet hip-distance apart. You can place your hands on your hips for balance, or do whatever feels comfortable. Take one huge step forward, planting your foot firmly in front of you. Lower your body, bending your knees to a 90 degree angle (or 45 degree if you’re just starting out). Don’t extend your front knee past your toes — your knee should always be right above your foot. Bring your back leg forward and rise again to a standing position. Then repeat the lunge with the opposite leg.
Start with your feet together. Step out to the side with your dominant foot (you will be moving laterally, so if you are walking down a path you may want to turn to the side, leading with your dominant foot). Slowly lower your hips, making sure your knees don’t extend past your toes. Rise back into a standing position, bringing your nondominant foot in next to your dominant foot. Do 12 reps. Your squats will carry you sideways, with your dominant foot leading. Make sure you perform the exercise on both sides, alternating leading with your dominant and nondominant foot.
After warming up, increase the incline on the treadmill every few minutes until you reach a 10% incline. [14] X Research source Your legs, butt, and lungs should feel challenged, but not exhausted. If you are unable to talk, lower the incline. If you have enough breath to sing, raise the incline higher.
Try applying intervals to inclines. [15] X Expert Source Nevrize AydoganProfessional Personal Trainer Expert Interview. 26 February 2021 Set the incline to 8% and hold on to the handles, digging your heels into the treadmill and lifting your knees. It should feel like you’re dragging yourself through the mud. [16] X Research source After one or two minutes, go back to a 1% incline and rest for a minute. To practice intervals without sprints, walk at a slow pace for 90 seconds. Then increase the speed to a quick walk, but not a run or jog, and do that for 30-60 seconds. Then go back to your slower pace for another 90 seconds, and so on.
Because walking backwards on a treadmill is risky, make sure you are not overtired when you try it. Start with the treadmill on the slowest setting, then increase speed slowly once you feel comfortable. Set your treadmill on an incline for an additional challenge, or alternate between walking forwards and backwards to keep your workout interesting.
