3 min readNew DelhiDec 27, 2024 06:00 AM IST
First published on: Dec 27, 2024 at 06:00 AM IST
Walking, a simple yet effective exercise, offers numerous health benefits, including weight management and improved cardiovascular health.
To maximise calorie burn during your walks, incorporating specific strategies can elevate your workout. Dr Surender Pal Singh, HOD Physiotherapy Department at CK Birla Hospital, Delhi, recommended doing the following:
9 tips to boost your walking workout
Increase Walking Intensity: To burn more calories, focus on increasing your walking speed rather than simply lengthening your stride. Aim for a brisk pace that elevates your heart rate. Incorporating short bursts of higher-intensity walking, known as interval training, can also enhance calorie burn, Dr Suhag said.
Embrace Inclines: Walking uphill challenges your muscles and boosts calorie expenditure. Seek out hilly terrain or use a treadmill with an incline setting to increase the intensity of your workout.
Strengthen Your Body: Incorporate strength training exercises into your routine to build muscle mass. According to Dr Suhag, increased muscle mass contributes to a higher metabolic rate, helping you burn more calories even at rest.
Proper Posture and Form: Maintain good posture by keeping your back straight, engaging your core, and swinging your arms. This improves walking efficiency and prevents injuries.
Hydration with water and electrolyte-rich fluids is crucial during a walk (file)
Hydration and Footwear: Stay hydrated by drinking water before, during, and after your walk. Invest in comfortable, supportive walking shoes to protect your feet and joints.
Track Your Progress: Use a fitness tracker or app to monitor your walking distance, time, and calories burned. Tracking your progress can help you stay motivated and identify areas for improvement.
Find a Walking Buddy: Walking with a friend can make your workouts more enjoyable and help you stay accountable.
Listen to Your Body: Pay attention to your body’s signals and adjust your walking pace and duration accordingly. Avoid overexertion and allow for rest days.
Vary Your Routes: Explore different walking paths to prevent boredom and challenge your body.
By incorporating these strategies into your walking routine, you can maximize calorie burn, improve overall fitness, and enjoy the numerous benefits of this accessible form of exercise. Remember, consistency is key to achieving your fitness goals.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
9 tips to boost your walking workout (Source: Freepik) 
Hydration with water and electrolyte-rich fluids is crucial during a walk (file)
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