For starters, walking is a low-impact activity, which means it will create less stress and strain on your joints, says Samantha Parker, MS, a certified yoga therapist and kinesiophobia and cognitive movement specialist in Washington, D.C. In terms of health, walking can help you lose weight and prevent a wide array of chronic issues, including heart disease, stroke, type 2 diabetes, and certain types of cancers, Friberg says. It can also improve your mood—especially if you walk outside—and decrease symptoms of anxiety, depression, and stress. After walking, you might also find that you’re more creative, focused, and productive. And if you’re walking outside, you may even have a stronger connection with your community, or at the very least, your neighborhood, she adds. Most studies show that the health benefits are attained by taking a brisk walk to the point where your breathing becomes stronger and you start working up a sweat. Below, fitness experts offer simple strategies for not only making walks more fun but also for engaging your mind and body. Get outside and walk! For instance, Monday you might do an interval walk; Tuesday could be a light walk with a friend; Wednesday might be a steady-state walk for 45 minutes; while Thursday you could practice mindful walking by shifting your attention to the external. A walk can be as short as 15 minutes and merely involve taking in your surroundings in a way that you focus on what you’re seeing, smelling, and touching. As you do this, take a few breaths to center yourself. “Awe and walking produce happy hormones, so when you put them together, you get a double boost,” she says. Close out the week on Friday with a music walk where you match your pace to the beat of the music. RELATED: How to Be a Mindful Runner If you’re walking outside, change your route so you hit hills from time to time. On a treadmill? Increase the incline, adding more as you see fit, and for a bonus, work to keep the speed consistent as the hills get steeper. Not only will you give your heart a workout, you’ll get strength and muscle-building benefits, too. One of the best ways to infuse fun into your workout? Get a buddy. Friberg suggests meeting a friend for regular walks, or if that’s not possible, give your bestie a call and walk as you talk. For instance, try walking fast so that it feels like 7 on a scale of 1 to 10 (10 being an all-out sprint) for 45 seconds and then walk slowly at an effort level of 3 out of 10 for 30 seconds, repeating this your entire walk. You’ll improve both your cardiovascular fitness and endurance. RELATED: You Can Do This Stairs Workout in 15 Minutes—at Home RELATED: These 9 Podcasts Will Keep You Thoroughly Engrossed on Your Next Walk
