Walking is often underrated because it seems too simple. But with a few tweaks, your walk can become a true cardio workout without needing special gear or a gym membership.
Start by checking your posture. Stand tall, relax your shoulders, and gently engage your core. Look ahead, not at your feet. A good posture lets you breathe more deeply and walk more efficiently.
To increase intensity, play with pace. Try intervals: walk at a comfortable speed for two minutes, then pick up the pace for one minute until you’re slightly breathless but still able to talk. Repeat this cycle for 20–30 minutes. Hills or stairs add natural resistance and boost heart rate further.
Arm swing matters too. Let your arms move naturally instead of hanging stiffly; this adds a bit of upper body engagement. If you’re comfortable, occasionally carry light hand weights, but don’t compromise your posture.
Good shoes are worth it. They don’t have to be expensive, but they should feel supportive and not pinch. Keep an eye on surfaces – uneven ground demands more attention from your ankles.
Consistency matters more than perfection. A few brisk walks each week can improve stamina, mood, and even sleep.