Supersize my Burger, wait I rather Supersize my Walk

One of the underrated and inexpensive exercise that some people may underestimate is WALKING. It is a simple activity that you can do it any time, any place and while you are in a video conference meeting (of course, please do exercise safety and common sense). All that you need a pair of running shoes (choose wisely) and any space you can find.

This exercise or physical exercise is fun and it yields numerous benefits. You can do it alone, with your partners or kids or in groups (but for now, let's stick with partners and kids due to the pandemic, as we need practise social distancing). There you go, one benefit, it keeps you mentally fit as you go through the walk with your loved ones. According to the American Cancer Society researchers, any level of walking was correlated with lower mortality risk and longer lives.

I am here to suggest to you some variations that you may want to undertake to SUPERSIZE your walk (not your Supersize meals..hungry eh?). By incorporating, some intervals, core and strength training will help you to gain muscles, burn more calories and keep your walk fun and interesting.

WIT - Walking Interval Training

I am sure you had heard about HIIT (High Intensity Interval Training). Instead of heading for a regular speed in your walk, add some speed during that walk. For example, you may use your normal pace around one block and pick up the speed in the next round. Keep alternating the speed of your walk. This is definitely a calorie burner, helps to improve the cardio and lowers the sugar level (good for those who have diabetes).

Lower Body Strengthening

Walking can help to tone muscle. These variations can help to improve your hamstrings, glutes, and quads.

- Squad

While walking around the house or complex, stop at safe place and perform 10 squads after each round. After the squad, continue with your walk. Do as much as you can according to your strength. The emphasis is to continue to show improvement each time you do this variation. Start with three times and work your way up.

- Lunges

My suggestion would to take this variation slow. In your usual walk around the block, you may want to add walking lunges after each round of walking. Remember to check your form and do it according to your own capacity. Alternatively, you may want to stop and do 10 stationary lunges.

- Squad and Lunges Combo

There is nothing wrong to add these two exercises into your walking regime. Again, I would like to emphasis, it depends on your capacity and do practise some exercise safety.

Upper body strength training

It is called shoulder blade squeezes. To execute this exercise, put up your hands into a goal post position with the arms bent at 90 degrees. Squeeze the elbows toward the back and pretend that you are attempting to squeeze and orange in between the shoulder blades, then release. Squeeze and release for an entire round or about 25 seconds while walking.

Moving meditation

While walking, focus on your breathing. Breathe in through the nose and out through the mouth. If you find thoughts (negative ones), feeling anxious or stressed, bring your attention to your breath. Turn the walk into a moving meditation by focusing on the breath such as inhale positivity and exhale negativity.

Make the most of your walk by choosing some of these supersize methods. It will definitely help to transform the body and mind. Why not try with one this week and increase it gradually as you find that you need to expand your comfort zone.

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