After you've been walking regularly for a while, you might start to wonder, "What's next?"
Once your body gets comfortable with the same routine, it's time to gradually increase the challenge. This is the key to improving your fitness, building strength, and boosting your metabolism.
When Is It Time to Level Up?
Listen to your body for these "time to advance" signals. If you notice 2 out of these 3, you're ready:
Your usual walk (same time or distance) doesn't make you feel as tired as it used to.
Your heart rate recovers much faster after you're done.
The walk just feels "too easy" and you're starting to get bored.
Technique 1: Go Longer (Increase Your Time)
This is the most straightforward and safest way to increase your calorie burn. By simply moving for longer, you use more energy.
Add Gradually: Try adding just 5-10 minutes to your current walk. For example, turn a 30-minute walk into a 40 or 45-minute one.
Set a "Long Day": You don't have to do it every day. Pick one day a week (like the weekend) to be your "long walk day."
Listen to Your Body: If you feel overtired, it's okay to scale back. Your body needs time to adapt.
Technique 2: Go Faster (Increase Your Speed)
This is where you turn your casual stroll into a "brisk walk"—a more serious workout.
Use the "Talk Test": The perfect "brisk" pace is when you can still talk in short sentences, but you can't sing a song. You'll feel your heart rate and breathing pick up.
Try Intervals: This is a great way for beginners to build endurance. Try walking fast for 2 minutes, then walking at a normal pace for 2 minutes. Repeat this cycle.
Pro Tip: An upbeat music playlist is a fantastic (and fun) way to naturally make you walk faster.
Technique 3: Go Higher (Find an Incline)
Walking uphill is like adding resistance training to your walk. It forces your leg and glute muscles to work harder and burns significantly more calories than walking on a flat surface.
Find Hills: Look for a bridge, a small hill in the park, or even just a sloped street in your neighborhood.
Use the Treadmill: If you're on a treadmill, this is easy. Just increase the "Incline" setting by 1-2 levels. You will feel the difference immediately.
Slow Your Pace: When you're on an incline, it's normal and necessary to slow down. Focus on control to prevent injury.
The most important key is to change things up gradually and alternate these techniques. This prevents your body from getting too used to one thing and, just as importantly, prevents you from getting bored.
Pick just one of these techniques to try this week. You don't have to do them all at once. Have fun, and watch as your distance, speed, or calorie burn improves—it's the best motivation to keep going.