You CAN get fitter just walking. Walking is not for wimps!

Can you get fitter just walking?

YES. You can definitely get fitter just walking. Without the worry of heavy impact on your pelvic floor or joints.

Leave your “running envy” behind. Done correctly, Power Walking can help you burn calories, improve your cardiovascular fitness, build muscle and improve your state of mind.

Is walking only for wimps?

At the back of your mind do you doubt whether walking is enough?  Shouldn’t everyone be trying to run?  Can you really get fit without getting sweaty and out of breath?  What if you want to lose or control your weight?  

A pleasant amble vs a power walk

Doubts about walking are justified.  On the one hand walking is an extremely efficient way of humans getting about.  In many societies,  walking miles without getting tired is an essential form of human transportation.

Neuroscientist Shane O’Mara gives a fascinating history of walking’s essential impact on humanity’s global development.

He also reminds us that an ambling pace, where you can literally “stroll” with a pram & chat to a friend, is also a pscyhologically beneficial activity. One all mums can value for this benefit alone.   

But it’s true, a pleasant amble won’t get you fitter.   

At the other extreme, you can compete in race walking (officially called Olympic walking) with 8 minute miles entirely possible, keeping a good pace with a slow jogger – that requires cardiovascular prowess – and some childfree space.

 Between these two, sits scientific evidence to support FAST or POWER walking as a convenient, accessible, low impact method to get or stay fit. 

In this middle ground, you can go out with a walking buddy (with or without a pram) but you can’t chat because you are too busy using your legs, arms, heart & lungs to propel your body forward. 

Power Walking is perfect to stay fit with less impact

ideal for those with:

• joint problems (knees, feet, hips, back pain)
• old injuries that would be aggravated by running
• vulnerable pelvic floors (early postnatal, pelvic organ prolapse, pre-post surgery, problems with bladder or bowel control)
• limitations imposed by heart or respiratory issues 
• babies in prams or slings (or little kids on scooters)
• to cross train with running or another sport
• because you don’t LIKE running !

And just as good for burning calories

The maths is about time on your feet.  I found a good example to illustrate this:   

A 10 stone (63.5kg) woman who is moderately fit and a relatively fast walker could walk a 12-minute mile pace for an hour, burning 465 calories.  The next day she could run at a moderate paced 9 minute mile pace, but likely only keep that pace up for 30 minutes, using 360 calories. 

So as long as you have the time available you could be burning 30% more with a longer walk than a shorter run.

Apparently, the body naturally wants to break into a run somewhere around the 12-13 minute mile pace because it actually take less muscle, and therefore less energy, to bounce along at an 11- or 12 minute mile jog that to walk powerfully at the same pace.  Deliberately maintaining a fast walking pace at speed takes will power to use your leg muscles to keep your feet in contact with the ground.  

Count your steps and monitor your speed

Note that your steps per mile will go DOWN as you walk faster – but you will go further and get more steps overall.  So if you don’t have the time to walk more, you can make up the steps in speed and intensity.

You’ve probably tracked your step count but you could also work on increasing your walking speed.  Don’t count or focus on one dimension of your activity.

Fitness: create your own Walking HiiT Workout

Science supports the value of pushing your heart rate Up and Down (not just consistently “up”). Known as “HiiT” (high intensity interval training) it is great for gaining and maintaining fitness.   

This is why Couch25K running programmes work so well. But you can achieve this with a walk too.  You just need to vary your walking pace and heart rate regularly.   

First, identify 3 speeds:

• slow/warm up/cool down – slower than your normal pace, swinging arms gently, raising legs on each step. To literally warm your body up, get blood pumping, loosen muscles before you pick up the pace or to relax and lengthen muscles as you wind down.
• moderate pace – comfortable but not your top walking speed
• brisk/fast pace – your top speed, challenging to maintain but not uncomfortable, able to maintin for about 5 minutes.  You could speak, but not chat, and you couldn’t sing.

Then put them into a varied pattern:

30 minute walking routine 

0-5:        warmup/slow
5-10:      moderate walking
10-15:    brisk walking
15-20:    moderate walking (with change of terrain)
20-25:    brisk walking
25-30:    cool down with slow walking

Indoor walking programme

Don’t let the weather put you off.  My friend’s cousin, Lucy Wyndham-Read, is an excellent personal trainer with a lot of super workouts on YouTube.  I really like her “indoor walking” challenge, with different workouts for 7 days.  The alternating aerobic sections are low impact which is an important feature if you have any joint or pelvic floor vulnerabilities.   

Visit her website page here or dive into Day One in the video link below : 

Why do you walk?

My main motivators to go out for a walk – the dog needs a walk, the Man-Child needs entertaining….. or the joy of time by myself.  Half an hour to listen to an interesting podcast is my main driver.

What gets you out of the door?  I would love to hear your inspirations?