Walking is a great form of exercise. You can do it almost anywhere and for any amount of time. You can also adjust the difficulty level whether its through pace, distance, incline, or even with adding weights. However, if you really want to get in shape and step up your game, you need to do other things. Mix these few moves into your daily walk for that extra boost. These move are easy and can be done virtually anywhere because they use your own body weight.
- Step Calf Press
Don’t just run or walk up that set of stairs. Each time you step onto a stair, press up onto the ball of your foot and squeeze your calf muscle. Hold for a second to balance yourself, and press up with each stair you encounter. This move is great for strengthening both the calf muscle and ankle and also improves balance. No stairs? Walk solely on your toes for about a minute, then rest.
- Bench or Wall Dip
Sit on a sturdy bench or short wall, and grab the bench with both hands at your sides, knuckles facing forward. Walk your feet out in front of you so that your knees are just slightly bent. Pull your abs in toward your spine to help stabilize your body, and lower your body toward the ground (your glutes should be as close to the bench as possible), until your elbows form 90-degree angles then press back up. This move focuses on triceps.
- Balance Lunge
Stand a few feet in front of a sturdy bench (or wall) that’s about knee height, and place one foot behind you on the seat (toes down). Pull your abs in toward your spine to stabilize your core, and slowly lower toward the ground, keeping your chest up. You can clasp your hands in front of your chest or leave them at your sides—whichever feels best for balance. Lower until your knee forms a 90-degree angle and your thigh is parallel to the ground. Press back up to complete one rep. This move is great for core, glutes, and thighs and also helps with your balance.