| If you’ve hit your 10,000 daily steps goal and want to level up, or if you’re short on time but still want to maximize the benefits of walking, consider adding bursts of intensity. By incorporating strategic variations, you can turn a simple walk into a powerful workout. |
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| Throw in “Fartleks” |
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| The Sweidsh term “Fartlek” means “speed play.” It involves adding short, random bursts of intensity to your walk based on how you feel or setting speedwalking distance goals—like power walking between two or three telephone poles before returning to a steady pace. |
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| Fartlek workouts are flexible and fun, making them easy to integrate into everyday walks. For example, if you’re on a social walk with a friend who naturally moves at a slower pace, you can chat for a bit, then challenge yourself to a 30-second to 2-minute speed walk before returning to your partner. Aim to repeat this burst 3 to 10 times throughout your walk, ensuring you feel a muscle burn or mild shortness of breath before recovering. |
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| Plan Your Walking Route to Incorporate Hills or Stairs |
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| If you’ve seen documentaries or read about the “Blue Zones”—regions where people live the longest and healthiest lives—you may have noticed that many of these communities are in hilly areas. Walking on inclines or stairs naturally increases cardiovascular intensity and engages more muscles, helping improve longevity and overall fitness. |
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| To incorporate this into your routine: |
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| – Choose a walking route that includes at least one solid hill (a 60-second to 2-minute climb is ideal). |
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| – If hills are scarce, try stair repeats or find a smaller hill to go up and down multiple times. |
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| Pro tip: If downhill walking bothers your knees, zigzag your descent as if you were skiing. If descending stairs is painful, try going sideways to reduce strain. |
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| Use Walking Poles for a Full-Body Workout |
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| Adding walking poles to your routine engages your upper body and turns walking into a total-body workout. If you’re hesitant to invest in poles, grab two sturdy sticks and try them out before making a purchase. |
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| Make Walking Work for You |
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| Walking is one of the most accessible, effective, and sustainable strategies for improving body composition and health. Pairing your walks with fresh air and good company further amplifies the mental and physical benefits. Whether you’re adding Fartleks, climbing hills, or using poles, a few simple tweaks can turn your daily steps into a high-impact fitness tool. |
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| So lace up, step out, and take your walking game to the next level! |
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| We’re Here to Help |
| We are passionate about helping you reach your goals—inside and outside the gym. Find out more with a FREE consultation. If you’re ready to get started, call Performance Institute at 604.291.9941 or email us at info@pitraining.ca to book your initial assessment. |
