Head up a hill

Incline walking – whether on a treadmill or hilly terrain – is an excellent way to maximise the benefits of regular walking by increasing intensity without the high impact of running.

“Walking on an incline engages more muscles, particularly the glutes, hamstrings and calves, leading to improved lower-body strength,” says Dr Layla Eagles, a GP from Wellsoon Private Healthcare.

“It also raises the heart rate and boosts cardiovascular endurance. Incline walking strengthens joints, improves posture and enhances overall balance. It’s a great way to challenge endurance while being easier on the knees compared to running.”

It’s best to ease yourself into incline walking by starting slowly or practising on a treadmill, Dr Eagles advises: “Start at a lower incline of 5% or so and then gradually increasingly the incline to 10% or 15% over time as you start to become more comfortable with the intensity of the exercise.”

Speed it up

If you find power walking a bit exhausting, adding speed intervals (meaning alternating between fast and slow walking paces) is a great way to improve your fitness gradually and break up the monotony of a walk.

“The bursts of higher-speed walking challenge the heart and lungs, improving aerobic capacity while also building leg strength,” Dr Eagles says. “It increases cardiovascular endurance and enhances metabolism compared to steady-paced walking. Additionally, interval walking can help regulate blood sugar levels by keeping the body in a state of increased energy expenditure, even after exercise.”

As with any new activity, remember to pace yourself. She adds: “It’s advisable to start with a moderate intensity for short pockets of time before gradually building up either the speed or duration of the intervals as your fitness increases.”

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