Walk, sweat, repeat: Here's how to incorporate workout elements into your walking routine

Any amount of walking is beneficial. Janet Dufek is a professor of nutrition and kinesiology at the University of Nevada in Las Vegas. She helped us improve our walks. Martinus Evans is a certified running trainer and founder of Slow AF Run Club. I took a walk that focused on fitness with him. Evans and I explored Prospect Park, Brooklyn, and he reminded that the most important thing about a walk for exercise is to have fun. He said, "We are not elite athletes." Evans suggested bringing weights of 1 or 2 pounds. Dufek recommended trying arm motions like air punching. Hold the weights, and extend your arms as if boxing. As you hold the weights in your hands, you can make a T shape by bending and stretching at the elbow. Dufek suggested that you could bring full water bottles to use as weights when you first start your walk. She added that they will also motivate you to stay hydrated during your walk as you finish your water bottle. You can also try arm circles or swinging your arms more vigorously if you do not want to carry any weights. Evans says to start with large arcs, then "minimize" them slowly until they are very small circles. Evans advised you to look for opportunities to add a bit more activity as you walk. He suggested that we squat on a park bench when we passed it. ('Get up and sit down again'.) One option is to stop and do 10 standing calves raises. You May Also Like:

Dufek says that walking on different surfaces can help you get a better workout. She said that walking on loose dirt is more difficult than on a pavement. Dufek said that dry sand requires more effort to walk on. She said you can vary your speed and intensity. Evans suggested that you can engage in "a friendly competition" when walking with someone. Evans advised that you should not focus on the time to build endurance or stay on the trail for longer. Evans suggested instead counting "all dogs you see and making it your goal to not go home until 25 dogs are seen." You can also count stoplights or fire hydrants, he suggested. "Make it interesting," he said. Evans and I pointed out puppies to each other as we walked. Evans also reminded me of a shirtless man on a unicycle. He said that if you counted shirtless men on unicycles rather than dogs, your walk might be shorter.