With the nights drawing in, you might find it harder to get outside and hit your step target during daylight hours. That can leave you reaching the end of the day with your step goal out of reach. You might try squeezing in an indoor walking workout, but 10,000-step walking workouts on YouTube take more than an hour.
Another solution to fitting some movement into your day is to do a short walking workout that does more than just add to your step count, like this one from trainer Justin Agustin.
Augustin focuses on gentle, functional training, which can help to keep the body strong and mobile as we age. What's more, this routine only takes 10 minutes and will help to develop the muscles and joints you need for walking, making you stronger for the next time you take your walk outdoors. And of course, there's nothing stopping you from repeating the session and adding more than 1,000 steps to your day.
How to do this 10-minute walking workout
Do 100 steps of each of the following low-impact movements:
- Knee-up kick-back
- Speed walk
- Big march
- Side step
- Side step hold
- Circle kick
This workout combines quick movements, like the speed walk, to raise your heart rate, with short holds, like the big march and side step hold, to challenge your balance. The circle kick is also a great way to develop your mobility. In fact, we recently turned the spotlight on a mobility coach who recommends making kicking a part of your exercise regime.
It helps to add more benefits to your indoor walking workout, beyond the improved cardio fitness you get from something like this 3,000-step speed walking workout. Agustin has chosen moves that "promote muscle endurance, improve mobility, and increase stamina," as he explains in his Instagram post and working on these areas can help you to walk comfortably for longer.
Shop walking shoes
Need something soft and supportive for your everyday walks? Here are my top picks, which feature in my round-up of the best walking shoes.
Super soft, comfortable and supportive, these are the best shoes we've tested on Fit&Well.
This comfortable shoe is often less than half the price of its rivals.
The grippy undersole makes these shoes great for both slippery concrete and trail walks.
