Walk Your Way to Better Health

Walking is one of the simplest, most accessible, and (in our opinion) underrated forms of exercise. While it might not seem as intense as a HIIT session on the stationary bike or weight lifting, walking offers a multitude of benefits to boost your physical and mental health.

"Walking is a great form of exercise," says Emily Weber, Certified Personal Trainer and BowFlex Fitness Advisor. "It's versatile — as long as you have appropriate shoes, you can walk just about anywhere such as on the treadmill, on a track, in your neighborhood, or on a trail."

Whether you're just starting your fitness journey, or looking to add more variety to your workouts, read on for simple tips to incorporate walking into your routine.

Key Health Benefits of Walking

• It can boost your cardiovascular health. Walking is a low-impact aerobic activity that gets your heart pumping. It can help lower blood pressure, reduce LDL (bad cholesterol), increase HDL (good cholesterol), and improve overall circulation. Over time, these benefits significantly reduce your risk of developing chronic illnesses like heart disease.
• It can strengthen your muscles and bones. The movement of walking engages every part of your leg muscles — from your calves to your hamstrings to your quadriceps — as well as your core and your arms. When you increase the intensity by walking uphill, or speed up, your leg muscles will work harder to keep you going while your core muscles engage to stabilize your body as you move.
• It can improve your mental health. Walking is just as important for the mind as it is for the body. Frequent walks, especially outdoors, can reduce stress, alleviate symptoms of anxiety and depression, and instantly boost your mood.
• It can help you live longer. As mentioned earlier, walking can reduce your risk of developing chronic illnesses, including heart disease, which can have a positive impact on longevity. In fact, a recent study found that walking 160 minutes per day can add up to 5 years to your life.

How to Incorporate Walking into Your Routine

While it might seem like just another activity to work into an already busy schedule, incorporating walking into your routine can be easier than you think.

Here are some ideas to get you started:

• Take 5-10 minute 'micro' walking breaks throughout the day on your treadmill, and schedule in a longer walk either in the morning or evening.
• Use nature to your advantage. When weather permits, take opportunities to explore local parks, hiking trails, or a neighborhood near you.
• Invite a friend or family member for a weekend walk, or a "walk and yap" session as Emily likes to call it, instead of catching up at a coffee shop or over lunch. "Time flies when you're chatting with a friend, so you can get in some serious steps while catching up with each other," Emily says.
• Incorporate hills to increase the intensity of your walk and keep yourself challenged.

Walking on a Treadmill

When bitter cold and stiflingly hot temperatures have us turning indoors for our workouts, a treadmill helps make walking a priority no matter what's happening outside.

"Treadmill workouts are a very effective way to get in cardio training," Emily told Yahoo! Life in this recent article on selecting a treadmill. "I personally love using the treadmill for interval workouts, because I can quickly adjust the speed and incline while being able to easily see the time and distance throughout my workout."

If you're looking to add a treadmill to your home gym, consider the overall footprint (what size of machine will fit in your space), the size of the deck, the speed and incline capabilities, and entertainment features.

BowFlex offers a variety of treadmills made for walkers, joggers, and runners, alike.

• The BowFlex T9, our newest treadmill, features Apple Watch connectivity to keep your metrics in sync and an XL deck system that provides plenty of room to keep your walk comfortable, not constricting.
• The BowFlex T22 and T10 treadmills come with embedded screens to keep you entertained and motivated, with generous incline/decline settings that are perfect for interval training.
• The BowFlex BXT8J features DualTrack® LCD displays that keep your metrics top of mind and ComfortTech® deck cushioning to support you on every walk.

Plus, all of BowFlex's treadmills are compatible with JRNY — the adaptive fitness platform that offers hundreds of trainer-led workouts, Explore the World virtual courses, and access to streaming platforms like Netflix and Prime Video.

A 30-Minute Treadmill Walking Intervals Workout

Think treadmill workouts are boring? Think again. In this 30-minute walking workout on the treadmill, pace and incline shifts will keep you on your toes. Pair with your favorite music, podcast, or a fitness app (like JRNY) for peak entertainment.

Warm Up (5 Minutes)

• Set the treadmill to a flat incline and walk at an easy pace (2.5-3.0 mph).

Walking Intervals (20 Minutes)

• Increase your speed to a brisk pace (3.5-4.0 mph) at a 2% incline. Walk for 5 minutes.
• Raise the incline to 4% and maintain a brisk pace for 5 minutes.
• Lower the incline back to 2% and increase your speed slightly (4.0-4.5 mph). Power walk for 5 minutes.
• For the final 5 minute interval, alternate between 1 minute of fast walking (4.5 mph) and 1 minute of recovery (3.5 mph) at a 3% incline.

Cool Down (5 Minutes)

• Decrease the speed to 2.5-3.0 mph and set the incline to 0%.

You may also like:

The 30 Days of Walking Workout Challenge