As much as I do not want to, I guess it is time to start facing the fact that fall will be upon us soon. The way some of the mornings have been here lately, you would not believe it is still August. Now, don't get me wrong, it has been comfortable. In fact, it has been the perfect weather for walking. While we all enjoy the warm sleeveless days that come with summer, the hot and humid days can also make it difficult for avid walkers.
I know a lot of you gained momentum in the spring during our walking challenges, but when the heat rolled in, those walking shoes had to be set to the side. Well, the great news is the fall will certainly bring about more desirable walking weather, and I have a few ideas to add to your walking routine to challenge yourself a bit more. I still try to incorporate weight training into my regimen consistently even though some days are more difficult than others. Remember, we want to keep some muscle on our bodies as we age. Here are a few things I also incorporate into my walking workout to add a bit of a challenge.
Add a weighted vest: It does not take a lot here to add an extra layer of intensity to your routine. I have had my weighted vest for a good seven years now. It is 12 lbs, and just a simple snap of the clips and I’m off and moving. Carrying the extra weight around instantly increases my heart rate, and of course burns a few more calories. I like to wear it for my two-mile walks, and you can challenge yourself a little more if you find a few hills to walk up with it on. If you want to add more weight as you get comfortable, you can try a vest that allows you to increase the weight in increments. I have one of those although I still have yet to use it.
Switch directions: As we age, we want to keep our mobility in all directions as best we can. Have you tried walking backwards? This slight change challenges your equilibrium and balance. Just make sure there is nothing you can run into, turn around, and walk backwards in little bursts while you are out. I personally prefer to do so on a dead end street or cul-de-sac where I do not have to be so concerned with traffic.
Break out the childhood games: Do you remember skipping as a child? It is one of those things that was just fun to do. Well, give it a try while you're walking too. I like to turn to the side and go for it. It may feel strange at first, but who cares. I just kindly smile at my neighbors and hope to inspire them to move because that is the goal. This will add some power to your workout and get your heart rate going. Just make sure to do both sides so you can balance things out.
Get the kids involved: This one might not be the most ideal because working out is better when I can focus on myself and the task at hand, but sometimes it is not that simple. I have a grand baby who I babysit, and my siblings have young children and toddlers. Some days I must take my little munchkin out with me, and pushing a stroller around and up a hill is a surefire way to add some intensity to my walk. Now that she is getting older and can keep up for a little distance on her own, we'll even have a race. Talk about a good calorie burn, and good quality time.
In the end, it is all about movement, keeping it simple, and even having fun. The incoming cool weather is the perfect time to give some of these a try and take your walking workout up a notch. Be careful out there, and let me know which one you are going to try. What would you add to your walking workout for a challenge?
Have you tried wrist or ankle weights?
Have you tried wrist or ankle weights?
I love these tips! Mixing it up, adding intensity, and having fun! Simple things to add in,that will all add up!