Step up your walking routine

Walking outdoors is one of the most accessible and versatile types of exercise. "Walking is a great way to get the recommended 150 minutes of moderate-intensity exercise per week, and workouts can be adjusted to fit any fitness level," says Dr. Lauren Elson, medical editor of the Harvard Special Health Report Walking for Health.

Like most cardio activity, walking offers an array of health benefits. It improves heart health, strengthens the immune system, and helps manage body weight. It is also an excellent mood booster. But sometimes walking becomes too routine or even tedious. If you are in a walking rut, here are six fun and challenging variations to add to your regular outings.

Do interval training

Intervals involve walking at a faster-than-usual pace for a brief period, followed by a slower pace to rest, and repeating the cycle for a set amount of time or distance.

A good starting point is to walk for three to four minutes at your average pace and then walk briskly for 30 seconds; repeat five to 10 times. "Eventually, you can work up to longer brisk walking and shorter rest periods," she says.

Don't want to keep track of the time? Use landmarks to mark your interval breaks. For example, walk fast for one block, then slow down for one block. Or speed up between two telephone poles or a quarter of a lap around a track. You could also count steps (do 25 fast steps, followed by 50 at a regular pace).

The key to intervals is to walk briskly enough that it raises your heart rate. Dr. Elson suggests aiming for an intensity where your breathing becomes heavier, but you can still talk.

Add resistance

Walking up hills and stairs adds resistance that can improve endurance by building your leg muscles, such as the quadriceps (the group of four muscles in the front of the thigh), hamstrings (the muscles in the backs of the thighs), and calves. "Add them here and there during your regular walking routine," says Dr. Elson. For instance, do one or two minutes of stair climbing (like in a stairwell or high school stadium) or find walking routes that include inclines.

Take exercise breaks

Schedule body-weight exercises during your walks. For instance, every five minutes, do 10 or 20 walking lunges, air squats, or push-ups. "It's a great way to supplement your cardio workout with strength training," says Dr. Elson.

Try walking poles

Walking poles activate muscles in the arms, back, shoulders, and core. "Working out different muscle groups helps to build endurance, so you can walk longer and more often," says Dr. Elson. A good beginner walking pole technique is single poling, where one pole and foot strike the ground simultaneously. You can do the same-side pole and foot at once (left pole and foot together, right pole and foot together, etc.) or opposite sides (left pole with right foot, or right pole with left foot).

Carry a weighted backpack

Adding extra weight to your walks can build your leg muscles and increase the cardio intensity of your workout. Fill a well-padded backpack or hydration pack with five to 10 pounds of weight, like dumbbells, books, or canned food.

Race against yourself

Time how long it takes to walk a specific distance, like a mile around your neighborhood or local track. Then, try to meet or beat that number during the next workout. After you have achieved it, set a new challenge.

Image: © andreswd/Getty Images