Walking workouts boost health and fitness levels

WalkFit instructor Ludgina Dieujuste disputes the belief that walking lacks workout value. ‘If you’re new to exercise, looking to build up your fitness gradually, or have limited mobility, walking is an accessible way to get started – but it’s also a great complement to other forms of exercise,’ she explains to Women’s Health.

Dieujuste notes that walking can help improve joint mobility, balance, and breathing, while providing a low-impact way to stay active.

According to Loughborough University, the average UK person spends just 7% of their time, or 86 minutes, outside during the working week. Dieujuste recommends incorporating walking workouts into one’s routine, even if it’s just 15-20 minutes, as this can be beneficial and easier to maintain.

Benefits of Walking Workouts

Dieujuste emphasizes that consistency is key and that finding an approach that works for an individual is important. She recommends guided walking workouts, which provide structure and help make the most of one’s time. By incorporating intervals and variations in pace and intensity, one can improve cardiovascular fitness, build stamina, and keep workouts engaging.

Dieujuste suggests that people often assume they need to go on long walks to build a walking habit, but this isn’t necessarily the case. She recommends starting with a duration that feels manageable and building consistency before gradually increasing time or intensity.

Walking Workouts for Busy Women

Dieujuste recommends three walking workouts for when one is short on time. For 20 minutes, she suggests Japanese walking, a form of interval training that alternates between three minutes of brisk and three minutes of slower walking. For 30 minutes, she recommends the 12-3-30 routine, which involves walking on a treadmill at 3mph on a 12% incline.

For 45 minutes, Dieujuste suggests a longer interval walking workout, alternating between periods of brisk walking and a more comfortable pace. This is a great way to build stamina.

Getting Started with Walking Workouts

Walking can also provide mental health and wellbeing benefits, as it gives you the time and space to enjoy some fresh air, clear your mind, and take a break from the stresses of everyday life.