Walking is a simple yet effective way to improve your health, burn calories, and enhance cardiovascular fitness. Whether you prefer a leisurely stroll or a brisk power walk, the key is to just get moving.

Here, we’ll explore four types of walking and share nine easy strategies to help you integrate more steps into your daily routine, inspired by insights from the book Built to Move by Kelly Starrett.

Four Types of Walks

1. Nose-Breathing Walk
Enhance your walk by focusing on your breathing. This type of walk helps improve your CO2 tolerance. Begin by inhaling slowly and deeply through your nose for about ten seconds, hold your breath as long as possible while walking, then exhale slowly through your nose. Repeat every one to two minutes. Start with short durations and gradually increase as your tolerance improves.

2. Thrice Daily Walks
Pressed for time? Break your walking into three ten-minute sessions after each meal. This approach makes it easier to incorporate walking into a busy schedule without needing a long, uninterrupted period.

3. Barefoot Walks
Reconnecting with the earth by walking barefoot can provide sensory input and strengthen your feet. If it’s safe, try walking barefoot once a week or at least around your home. Consider designating a day for this activity—perhaps “Barefoot Saturday.”

4. Rucking
Rucking involves carrying weight in a backpack while walking, combining cardio and strength training. This method offers a lower-impact alternative to running, especially beneficial for those looking to avoid the joint strain associated with running. Simply load a backpack with household items like books or goods and walk as usual. Specialized rucking gear is also available for those looking to take this practice to the next level.

Nine Strategies to Walk More

1. Walk While You Talk
Use personal and work calls as an opportunity to walk around, whether it’s inside your home or outside.

2. Communicate in Person
At work, opt to walk to a colleague’s desk instead of sending a message or making a call.

3. Walk Your Dog
Dog owners walk an average of 22 minutes more per day. If you don’t have a dog, consider borrowing a neighbor’s pet for an extra stroll.

4. Walk Your Kid to School
If it’s safe, walking your child to school can be a great way to get steps in while promoting healthy habits.

5. Take the Stairs
It’s a classic tip for a reason. Every flight of stairs counts toward your daily step goal.

6. Shop in Person
During the pandemic, many switched to online shopping. Returning to in-person shopping means more steps as you navigate the aisles.

7. Park Farther Away
Choose a parking spot farther from your destination or get off public transportation a stop early to add more steps.

8. Use Wait Time to Walk
Turn waiting periods into walking opportunities. Whether it’s at the doctor’s office or a restaurant, use the time to get moving.

9. Walk Around Your House
Bad weather? No problem. Create an indoor walking route or obstacle course in your home, or consider investing in a treadmill.

Incorporating these types of walks and strategies into your routine can make a significant difference in your daily activity levels. Remember, the main goal is to move more and sit less, no matter how you do it. Happy walking!

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