Walking is one of the easiest forms of exercise, at any age and fitness level, and it can be done almost anywhere and with no equipment, just a decent pair of walking shoes. And walking (or other exercise) for 30 minutes per day, 5 days per week, has been deemed essential for maintaining health and avoiding many modern diseases. However, what if you like walking, but want to step up your fitness and calorie burning without walking for a longer period of time?
In that case, you might want to consider “interval walking.” Interval walking combines the best of HIIT training (high intensity interval training) and walking. And it’s so simple! Start out by walking at a normal pace for about 5 minutes. Then, along your normal walking route, just walk at a fast pace (about a 7 on an exertion scale of 1-10) for 3 minutes, and alternate with a 3 minute stroll. Do this for 6 cycles and end with a 5 minute cool down, and you’ll get your half hour walk done for the day!
What does interval walking accomplish? Well, according to a study of type 2 diabetic patients published in the the journal Diabetes Care, interval walking was superior to steady paced walking for improving physical fitness, body composition (losing fat while retaining muscle), and control of blood sugar. So, if you want to increase the benefits of your walk without more time, give it a try!