Three walking exercise trends to challenge your workout beyond 10,000 steps | Canada Voices

Over the past decade, walking has become a popular tool for fitness. The reasons are simple. It’s free, it doesn’t require any equipment and you can do it almost anywhere. And with some augmentations, it can make you break a serious sweat.

Walking also has all sorts of positive impacts on your health. The Heart Foundation in Australia noted that walking a half-hour or more each day can lower the risk of stroke, heart disease and type two diabetes. A recent study out of Britain found that brisk walking was associated with lower rates of cancer. The research pool was substantial, consisting of more than 400,000 participants with a mean age of 56 years old.

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The activity’s accessibility makes it an easy choice for a healthier lifestyle, especially when starting out.

“You can walk pretty much anywhere, but also the idea that if you’re getting out of bed in the morning, you’re already doing it,” says nutrition coach and personal trainer Jeremy Fernandes.

Fernandes studied kinesiology at Western University and devoted his career to working with clients across various levels of fitness. He credits the rise of fitness trackers with people’s interest in getting their steps in. “The difference is now we’re intentionally capturing the data and giving ourselves credit for our efforts.”

For a lot of people, the simplicity of walking isn’t enough for a great exercise session: Speed, resistance and distance matter when walking for fitness. On social media and gyms across the country, people have been augmenting the exercise with the hope of optimizing their workouts. Three popular variations include the incline treadmill, using weighted vests or backpacks and walking at interval speeds, known as “Japanese walking.”

Treadmill incline walking is low-impact cardio that can help burn calories

Most treadmills have a feature that positions the machine on an incline, mimicking walking uphill outside.

Walking on an incline takes more energy than walking on a flat surface. That’s great if you’re short on time.

“The logic is that increasing the incline on your treadmill will result in a greater metabolic cost, meaning your body has to work harder,” said Fernandes.

The trainer estimates that people would see an approximate 50-per-cent increase in calories burned when walking on a 10-per-cent incline, compared with walking on a zero-per-cent incline. That can lead to weight loss. It can also be easier on the joints than running or jogging.

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“It will reduce overall impact forces, which is maybe more of a concern for folks with pre-existing joint issues or those training hard to build muscle and strength,” said Fernandes.

The increased calorie burn, combined with the relative ease of the workout compared with other forms of cardio, are some of the reasons incline treadmill walks have trended across TikTok and Instagram.

Dozens of videos about the 12-3-30 workout – treadmill walking with an incline at 12 per cent and speed at three miles an hour for 30 minutes – can be found across the platforms, anecdotally praising the workouts for fat loss.

Fernandes notes that incline treadmill walks are safe to try for anyone who isn’t dealing with a chronic lower-leg injury.

Walking with a weighted vest is popular with both CrossFit enthusiasts and women fighting osteoporosis

Companies such as GORUCK and Rogue sell weighted vests as an expression of extreme masculinity with military associations. Weighted vests have also been marketed for women to help combat osteoporosis and increase bone density while aging.

For those looking to try out a weighted vest for exercise, it’s best to start out small – 5 per cent to 10 per cent of your bodyweight – and work up from there, according to Fernandes.

Weighted vests and backpacks are good for adding some extra intensity to cardio exercises. They can also be useful for anyone preparing for long hikes where carrying equipment is necessary. But along with the benefits there’s a lot of hype.

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While there have been small studies showing positive relationships between walking and bone destiny in postmenopausal women, there hasn’t been enough research to definitively say that it works. Similarly, for anyone with pre-existing strains or injuries, the added weight of a vest could exasperate the conditions.

“Folks with neck and back issues should be extra cautious with adding in rucking or weighted vests to their routine, as the added stress on these areas may cause issues,” said Fernandes.

“Japanese walking” varies tempo for a quick and easy workout

For anyone keen to step up their daily stroll, consider “Japanese walking.” The exercise consists of three minutes of normal walking followed by three minutes of walking at a faster pace, repeated for five rounds.

Also referred to as 3-3 walking or interval walking, the technique was created by professors at Shinshu University in Matsumoto, Japan. Explainers about the trend and personal stories touting the health benefits of the low-impact exercise have been spreading across social media. For some, it’s changed their routine for the positive.

There’s data to back up the anecdotes. A 2007 study by Shinshu University showed that middle-aged and older adults participating in interval walking had lower blood pressure and better aerobic capacity than those who walked 8,000 steps a day at a moderate pace.

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“Increasing intensity in accessible ways tends to lead to beneficial outcomes for folks,” said Fernandes. The fitness expert notes that interval training in many different forms has always been popular for exercise. Japanese walking fits into those larger trends. “It may have benefits in terms of aerobic health. There’s also small strength benefits as well.”

Switching up your pace and walking for brisk intervals can be a great entry point into exercising. It’s also something we can incorporate into daily activities we’re already doing such as grocery shopping or strolling into work.

Still, if you’re thinking about augmentations that make walking more challenging, first make sure you’re actually willing to walk without them. Getting started and doing something consistently is always going to be better than going hard right away.