A regular walk makes for a wonderful workout, but this routine is for when you want to go beyond “regular.” Mix in some strength and balance exercises to increase the benefits of your walk — and make it more fun, too!
Set a timer on your phone or watch to go off every 2 minutes.
Just starting your fitness journey? Aim for a 10-15-minute walk. Those who are more advanced can target 20-40 minutes.
Once you have your route and your timer ready, begin your walk! When the timer goes off, stop walking immediately and complete the first exercise on the list. After completing the noted number of repetitions, continue walking until the timer goes off again, and then complete the next exercise on the list. Continue in this way until you finish your walking route!
Warm-Up
Spend 2-5 minutes warming up with some light stretching.
Exercise 1: Single Leg Balance
- 6 reps per leg
Stand on one leg. Move the other leg slowly out to the side a few inches, then slowly back to center. Complete this movement six times on one leg, then switch legs. Stand near a stable object to grab onto if needed.
Exercise 2: Air Squats
- 10 reps
Stand with your legs about hip-width apart. Slowly lower yourself down as if you were sitting down on a chair. Go down as far as you feel comfortable. Then stand back up to a standing position.
Exercise 3: Marching in Place
- 20 marches per leg
Stand in place, and then raise your right knee up into the air. At the same time, raise your left arm, elbow bent 90 degrees. Lower both down back to standing position, and then repeat with the left knee and right arm. Complete your marches at a moderate pace.
Exercise 4: Standing T’s
- 10 reps
Stand with both arms straight by your sides. Lift them up to the height of your shoulders and when they reach the top, pause for a moment to reach out through your fingers. Keep your neck and shoulders relaxed as you lift and lower your arms.
Don’t worry about looking silly and focus on your form during each move. You are taking your walks to the next level and having fun while doing it!