I’ll be honest…I used to have no patience with walking as exercise. Why would I walk if I could be running instead?
Sullie was a great running partner until she was about 6-7 years old and decided that walking was more her speed. I started to appreciate walks with Sullie at the end of the day as a way to wind down after work…and working out. The walk never replaced my normal workout.
Once Zoey joined the fam, we walked even more. Zoey loved to run with me but I always felt so guilty for leaving Sullie behind. Even still, walking never replaced any other workout in my head…it was just extra movement.
Fast forward to pregnancy and I gained a new appreciation for walking. It was such a kind and gentle way to move my body that felt so good, so therapeutic and so right. I looked forward to my daily walks and felt so disappointed if I couldn’t fit them in. Walking also began to replace other, more intense workouts and I was surprised to find that I didn’t miss them much at all, especially in the third trimester.
And in the postpartum period, I’ve loved walking just as much as I did during pregnancy. I won’t lie that I’m looking forward to running again but I know that walking is here to stay…and that I’ll be much more at peace with it taking the place some days of what I used to consider “real exercise.”
The pace of my life has not been slow over the past 10 years or so. What I’ve found is that walking has really helped me to slow myself down and settle into this new season of life. One where I don’t want to default to “running” when I could stroll and take in more…moments and memories.
Now, all that being said…I have a walking workout for you today that is anything but low-key and chill. Hill walking has changed my view on just how much cardio you can get from walking. My neighborhood is super hilly and my grandmother always knows when I’m walking the neighborhood instead of the trails/greenway because I’m so out of breath.
Since it’s so hot in Florida, and I was ready to up my activity level a little bit, I’ve hit the treadmill a few times since I’ve been here for some incline walking workouts. Variations of the workout I’m sharing with you today have driven my heart rate sky-high and left me dripping in sweat…while keeping the intensity much lower than that of running.
Keep Climbing Treadmill Walking Workout
The awesome thing about this workout is that it can be a 10-minute warm up, a 20 minute quick workout or a 30-40 minute longer challenge. Simply start at the top after each 10 minute cycle and keep on walking!
If you want to scale the intensity up, increase the pace. If you want to scale it down, decrease the inclines or the pace. You can still follow the format of the workout with these two modifications.
If you’re a “if I’m not running, I’m not working out” kind of person like I used to be…I challenge you to try this workout and tell me you weren’t challenged or super sweaty at the end! 🙂
I know there is a lot more road, trail and treadmill walking for me in my future!
Do you enjoy walking?
Is your mindset that a walk is a workout?
What’s your favorite thing about walking?
Walking is my favorite and principal exercise since the birth of my child 2 years ago. I always loved walking, but now, like you, it calms me, like a meditation. But for me, no more hiit and all, I want to stay in that zone for now. And I am not bigger now then when I was all go go go half marathon and hiit, so…
I used to be a runner for years and felt I was wasting my time if I went for a walk! Now, I’m no longer a runner and walking is like therapy to me! I walk my dogs every single morning and it’s my most favorite time of the day 🙂
Amy, your story sounds exactly like mine.
I am a runner and I moved to the hilliest neighborhood in Philadelphia last year. It has given me a new appreciation for walking! There is no way I can power up all these hills run after run…it’s not good for my mind OR my body. A good walk break can do wonders to get your head back in the game, either during the day or during a run!
I think walking serves two purposes: general movement/mental health and when you add incline, it’s a serious workout. Before I became a runner, my standard workout was incline treadmill walking (4.0 to 4.5 at 5% for 2-3 miles) and I almost think it’s a better workout than running. Even though I’m all about running right now, I still go out for a short walk after lunch most days to chill out and we take family walks with the dog every night.
I am going to try this tomorrow! I have more time right now as I am done with medical school classes and am doing rotations so I don’t have to come home and study for hours anymore. My stress level has dropped significantly and I am looking for ways to slow down; as you said, it’s so important to appreciate every moment!
I was just like you – prior to pregnancy I had no use for walking as “exercise.” But I came to really love and appreciate it throughout 2 pregnancies and the postpartum period. I admit I don’t walk as much nowadays (back to primarily running, strength training, and swimming) but I definitely consider it a “real” workout now and appreciate the opportunity to slow down and enjoy the scenery.
I’ve always loved walking in addition to running, especially on hotter days or as a quickie lunch break workout. I’m 40+ weeks pregnant with my first and had to stop working out fairly early on due to ligament pain and light-headedness, but walking has made a reappearance in the third trimester and I’m loving it so much!
I love this! Currently pregnant and running doesn’t feel great, but I feel lost when it comes to hills on the treadmill. Trying this ASAP. Thanks for the workout and the reflections (they’re helpful to me!).
I have never been one to run. It just feels all kinds of uncomfortable, and I’ve never been able to understand the appeal. But walking? I will walk all day long. =)
What a great post! I’ve been incorporating tons of walking because of running injuries. It’s been calming to me in dealing with a lot of life transition “stuff” lately and a great way to spend quality time with my pup – who in turn is sleepy and snuggly after these extra long walks 🙂 I’ll definitely incorporate this workout with a view towards a hiking vacation in the late summer!
Walking is one of my favorite ways to workout…yes, WORKOUT. I truly think walking can be a workout especially if you add incline, walk at a brisk pace, and/or go for a longer distance. I have recently started running again, (slowly), after some achilles issues..and I still like to incorporate walk breaks whenever I feel like it. I actually feel better physically and am able to go farther and recover better.
What athletic shorts did you wear while you were pregnant? I’m 10 weeks and my shorts are starting to get tight! I would love a recommendation.
I love walking! Especially on weeks where I’m feeling run-down or frazzled, walking is so therapeutic. Especially if the weather is decent enough to go outside – and I’ll walk in almost anything except super hard rain or subzero temperatures. Something about being outside and moving just clears my brain and helps me unwind.
Thank you so much for sharing this workout, Jen! I find walking to be so therapeutic, and a long walk with a close friend is the absolute best. I just find something about walking helps me open up and share! Also, hiking or treadmill incline work is no joke! 🙂 On an unrelated note, I made your peanut butter banana muffins this past weekend for the umpteenth time and per usual, your recipes never fail!! Thank you!
for me walking is a great “mental” workout. i dont really substitute it for a physical workout unless i am injured or sick. But i like to walk at the end of a long day with someone or alone in the park and enjoy nature. or sometimes as a break from work since i cant get all sweaty for a workout. sometimes when my mind is crazy…i feel like i need to “walk it out” and it almost always works.
Love this workout! I repeated it 3 times with a 2 minute 0% incline break between sets. I was sweating buckets!