Types of walking exercises: Transform your body with the health benefits of walking

Health benefits of nordic walking: By engaging the upper body along with the lower body, Nordic walking turns a regular walk into a full-body workout. Studies have shown that it can burn up to 40 percent more calories (Image: Canva)

Walking has long been heralded as one of the most accessible and effective forms of exercise. It requires no special equipment, can be done virtually anywhere, and is suitable for all fitness levels. However, in recent years, walking has evolved beyond a simple stroll in the park. Innovative walking trends have emerged, offering exciting ways to enhance your fitness routine and transform your body.

Whether you are a seasoned walker or just getting started, these trends can help you achieve your health goals:

Nordic walking

Nordic walking, which originated in Finland, has gained popularity across the globe. This walking technique involves the use of specially designed poles, similar to those used in skiing. By engaging the upper body along with the lower body, Nordic walking turns a regular walk into a full-body workout. Studies have shown that it can burn up to 40 percent more calories than regular walking, making it an excellent option for those looking to lose weight or increase their fitness levels. Additionally, the poles provide extra stability, making it ideal for people with joint issues or those recovering from injuries.

Power walking

Power walking is a dynamic form of walking that involves walking at a faster pace, typically between 4 to 5 miles per hour. Unlike jogging or running, power walking keeps at least one foot on the ground at all times, reducing the impact on joints. This trend has become popular among those who want to challenge their cardiovascular system without the strain of high-impact exercises. Power walking is an effective way to increase endurance, strengthen the heart, and tone muscles, especially in the legs, glutes, and core. To maximise the benefits, maintain a brisk pace, engage your core, and pump your arms as you walk.

Mindful walking

In a world where stress levels are at an all-time high, mindful walking offers a way to combine physical activity with mental well-being. This trend involves walking at a slower pace, focusing on the present moment, and paying attention to your surroundings, breathing, and bodily sensations. Mindful walking can reduce stress, improve mood, and enhance overall mental health. It also encourages better posture and breathing techniques, which can lead to improved physical health over time. Whether you are walking in nature or through a bustling city, taking the time to walk mindfully can transform both your body and mind.

Weighted vest walking

For those looking to add a bit of resistance to their walks, weighted vest walking has become increasingly popular. Wearing a weighted vest during your walk can increase the intensity of your workout without requiring a change in pace or duration. The added weight forces your muscles to work harder, leading to greater calorie burn and muscle strengthening, particularly in the legs, back, and core. However, it is important to start with a vest that adds no more than 10 percent of your body weight to avoid strain or injury. As your strength improves, you can gradually increase the weight to continue challenging your body.

Interval walking

Interval walking is a variation of walking that alternates between periods of high-intensity walking and lower-intensity recovery phases. This trend has gained traction due to its effectiveness in boosting metabolism, improving cardiovascular health, and enhancing overall fitness. The alternating pace increases calorie burn, even after the workout is over, making it a time-efficient option for those with busy schedules. To incorporate interval walking into your routine, start with a warm-up, then alternate between brisk walking for 1-2 minutes and slower walking for 1-2 minutes. As your fitness improves, you can increase the duration and intensity of the brisk walking intervals.