Jan 23, 2025

Aarushi Bhadury

10 Exercises You Can Do While Walking

​Arm Circles​

While walking, hold your arms out to your sides and make small or large circles forward and backward. This helps warm up your shoulders and upper body.

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​Brisk Walking​

Pick up the pace! Walking faster gets your heart pumping and strengthens your heart and lungs. Aim for a pace where you can talk but not sing comfortably.

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​Butt Kicks​

As you walk, bring your heels up towards your butt with each step. This exercise works your hamstrings and glutes, improving leg strength.

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​Calf Raises​

While walking or when you stop, rise up onto your toes, lifting your heels off the ground. This simple exercise targets and strengthens your calf muscles.

Credit: Canva

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​High Knees​

Lift your knees high towards your chest with each step as you walk. This engages your core and hip flexors, improving core strength and stability.

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​Incline Walking​

Walking uphill, whether on a hill or treadmill, makes your legs and glutes work harder. This builds strength and endurance in your lower body.

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​Power Walking​

Engage your core and glutes, take bigger steps, and swing your arms forcefully. This boosts the intensity and works more muscles in your legs and core.

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​Squats​

Stop your walk and stand with feet shoulder-width apart. Lower your hips like you're sitting in a chair, then stand back up. This strengthens your legs and glutes.

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​Walking Lunges​

Take a big step forward and bend both knees to 90 degrees, alternating legs as you walk. This is a great exercise for your quads, glutes, and hamstrings.

Credit: Canva

​Walking with Resistance Bands​

Place resistance bands around your ankles or thighs to add extra resistance to your walk. This intensifies the workout for your leg muscles.

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