WHY WALKING IS A GREAT EXERCISE:
Walking is low impact and gentle on your body. People with arthritis or other hindrances can also participate with exercise walking. It is especially good for your mental health to walk in nature, so if you have the opportunity to do so take advantage. Studies show walking not only boosts your mood but also increases creativity. So how much should you aim for? Walking at least 3 miles an hour counts as moderate exercise.
Exercises to Amp Up Your Walk:
Jog-Walk (6 minutes)
Start your walk by walking and increasing your speed to a brisk walk into an easy jog. Jog for one minute, then walk again. Repeat the off-on sequence three times. Add intervals to take your workout up a notch.Alternate for 20 to 30 minutes for a complete workout.
Lunge Walk (4 minutes)
Find some space for yourself, either a quiet block, a park or your backyard. Bend your right knee, Straighten to standing, bringing your left leg through as you do and stepping into another deep lunge. Continue the lunges, taking giant steps and bending and straightening your front leg.
High Knees and Butt Kicks (5 minutes)
Continue your walk, however instead of normal strides lift your knees as high as you can to your chest with each step. Keep your spine straight and contract your abdominals with each knee hike. Do this for 30 seconds, then break into an easy jog, kicking your heels to your butt with every step. After 30 seconds of butt kicks, return to high knees. Complete five sets.
Squats and Squat Jumps (4 minutes)
Stand with your feet shoulder-width apart. Bend your knees and squat, aiming to get your thighs parallel with the pavement, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Squat again, and repeat the jump. Do for one minute. Repeat both moves.
Sidewinders (3 minutes)
Turn your body to the side, begin to jog sideways while scissoring your feet in to the front and then to the back. shuffle feet together and apart or, at slower speeds, cross one foot behind or in front of the other. Switch sides every 30 seconds, until you reach three minutes.