Improve Your Walking Workouts

Of all the ways to stay fit, walking is the easiest, safest, and cheapest. Briskly walking one mile (brisk usually means 3.5 to 4 miles per hour) burns nearly as many calories as running a mile at a moderate pace, and confers similar fitness and health benefits. Even strolling or slow walking (about 2 miles per hour) confers some benefits. A Harvard study of almost 40,000 female health professionals found that walking as little as an hour a week, at any pace, reduces the risk of coronary artery disease. Longer and more vigorous walking produced a greater risk reduction.

Here's how to get more out of your walking workouts:

• Try to walk briskly for at least half an hour every day, or one hour four times a week.  If you weigh 150 pounds, walking at 3.5 miles an hour on flat terrain burns about 300 calories per hour. So this schedule would burn about 1,100 calories a week (studies show that burning 1,000 to 2,000 calories a week in exercise helps protect against heart disease). If you can't work that into your schedule, try more frequent, shorter walks.

•Make an effort to walk as much as possible. Skip elevators and escalators and take the stairs. Leave the car at home if you can walk the mile or two to a friend's house. Walk to work, at least part of the way.

• If you want to go faster, instead of taking longer steps, take faster steps. Lengthening your stride can increase strain on your feet and legs.

• Swing your arms. One good option: bend them at 90° and pump from the shoulder, like race walkers do. Swing them naturally, as if you're reaching for your wallet in your back pocket. On the swing forward, your wrist should be near the center of your chest. Move your arms in opposition to your legs—swing your right arm forward as you step forward with your left leg. Keep your wrists straight, your hands unclenched, and elbows close to your sides. The vigorous arm pumping allows for a quicker pace, and provides a good workout for your upper body. And you'll burn 5 to 10% more calories.

• Add some interval training. For example, speed up for a minute or two every five minutes. Or alternate one fast mile with two slower miles.

• Choose varied terrains. Walking on grass or gravel burns more calories than walking on a track. And walking on soft sand increases caloric expenditure by almost 50%, if you can keep up the pace.

• Walk up and down hills to build strength and stamina and burn more calories. Combine hill walking with your regular flat-terrain walking as a form of interval training. When walking uphill, lean forward slightly—it's easier on your leg muscles. Walking downhill can be harder on your body, especially the knees, than walking uphill, and may cause muscle soreness, so slow your pace, keep your knees slightly bent, and take shorter steps.

• Use hand weights, but carefully. Hand weights can boost your caloric expenditure, but they may alter your arm swing and thus lead to muscle soreness or even injury. They're generally not recommended for people with high blood pressure or heart disease. If you want to use them, start with one-pound weights and increase the weight gradually. The weights shouldn't add up to more than 10% of your body weight. Ankle weights are not recommended, as they increase the chance of injury.

Take the Two-Mile Challenge ...

Studies show that 40% of urban travel is 2 miles or less. Take the Two-Mile Challenge to map a two mile radius from your home.