Walking is considered as the safest form of exercise. Whatever the goal may be, a simple walk is good. With a few additions in walking, one can increase the exercise value. Here are some walking techniques.
Simple walk: Start walk with slow speed for five minute and gradually increase the speed, this exercise can be taken as a warm-up before an exercise.
Sideway walk: Walking sideways on each side will increase workout of thigh and side trunk muscle. It helps in toning up these muscles and at the same time increases metabolism thus burning calories and reducing fat.
Toe walking: Walking on toes will increase workout of the leg muscles. This will help to get in shape while reducing fat and burning those extra calories.
Figure 8 walking: This kind of walk helps abdominal muscle workout, it tones them and reduces fat.
Arm swing walk: Swinging both arms above the shoulders alternatively while walking increases workout of muscles of upper body getting them into shape.
Targeted brisk walk: Targeted brisk walk is the best form of cardio workout. In this, a person can set a target distance that may vary between 100 to 500 metre and try to cover the set distance by walking as fast as possible. Gradually, one can increase the distance. This walking workout causes an increase in heart/respiratory rate. This increases the oxygen demand in body thus increasing metabolism that helps in reducing fat and burning extra calories. This type of walking also helps in improving cardiovascular fitness and enhancement in energy levels.
Intermittent marching between walk: Marching at place during this kind of walk gives an opportunity for the body to breath quietly and relax the upper body muscles while allowing the lower body to continuously do a workout.
Abs tuck in walk: Abs tuck in walk gives an opportunity to work out the abdominal muscle while walking. One can set a distance and tuck in (tighten) the abdominal muscle intermittently for around10 second during the walk. This helps in toning up the abdominal muscle and shaping the belly.
Backward walk: Backward walk is targeted to strengthen and shape up gluteal/buttock muscles. The walk increases workout giving them shape and helping in reducing weight.
Smart walk workout: A smart walk workout can be the combination of many of the several walking techniques. For example, one can target a 30 minute workout in a combination of arm swing walk for five minute with a five minute toe walking and brisk walking ending with abs tuck walk.
One has to remember that walking helps in maintaining cardiovascular endurance. It increases release of hormone called endorphin, a happiness hormone. It helps in uplifting mood which helps in maintaining optimal metabolism, weight, muscle strength and gives a feeling of well-being. But to get the best from a walk, it is the duration that counts. If the goal is to maintain and be fit a moderate walk for 30 minute daily is perfect. But if the target is to burn fat, one may have to walk for at least an hour. But there are a few precautions that one must take. Wear appropriate shoes and maintain a good posture.
(The writer is head Physiotherapy & Rehabilitation Services at BlK Super Speciality Hospital)