Verse of the Day:
When you walk, your steps will not be impeded; And if you run, you will not stumble.
Walking outdoors is so beneficial. You get to walk in the warm spring air, feel the sun on your face, and walk in an area with pretty scenery. You can also do five different types of outdoor walking. These ideas will change up your workout and make it more interesting.
These 5 walks will also exercise your whole body.
1. A “pole” Walk
For this, grab a pole like a PVC pipe or an ash rake handle or a broomstick. Then set out on a walk. Every hundred yards or so, stop for exercises such as:
-Overhead squats holding the pole overhead while maintaining tension on both ends of the pole
-Walking lunges while twisting the pole to one side or the other
-Mountain climbers while holding the pole against the ground
-Overhead shoulder passes from the front of the hips to the back of the hips with the pole.
I would use a resistance band for this walk. Any of you Leslie Sansone fans who have the Miracle Miles band can easily do this.
2. Breathhold Walk
Head out on a walk with the goal of breathing through your nose the entire time using a pattern of 4 count in, 4 count hold, 4 count out, 4 count hold (this is called box breathing). About every five minutes, take a deep breath and simply hold your breath for as long as possible.
3. Jumping Jack Walks
Simply go on a walk and every five to ten minutes, you stop and do 100 jumping jacks. That’s it…that’s simple!
I like this one. I do low impact jumping jacks. Click on the link below to watch a video demonstration.
4. Uphill Hikes with Breathholds Back Down
Pick a steep hill or mountain and walk up it as fast as you can for 10, 20 or 30 minutes. This is the hardest part of the workout. Then, when you get as far as you want to go, turn back around and do workout #2 (the breathhold walk above) as you walk back down the hill, often side winding from side to side.
I love the uphill hikes. When we go to the lake there is one very steep hill with a path for hiking. I call this Ass Burner Hill. All it takes is one hike up and back down and my butt is burning! It feels good though when I’ve accomplished it. I try to make it the last part of my hike so then I can go stretch and relax when I’m done.
5. Kettlebell or Heavy Object Walk
Put a backpack on and place a weight, a rock, and then walk as far out and as far back as you can. Alternatively, you can grab a heavy object such as a kettlebell or dumbbell, and go on a long walk, but stop every few minutes for exercises such as kettlebell swings, presses, goblet squats, or any other resistance based exercise.