Walking is one of the simplest ways to stay physically active, improve cardiovascular fitness and maintain mobility as the body ages. However, following the same walking routine every day may eventually become less challenging as fitness improves.
Fitness experts recommend gradually increasing the intensity of walks to encourage the body to adapt. This approach, known as progressive overload, can help improve endurance, muscle strength and overall physical fitness.
Dr Vonda Wright, an orthopaedic surgeon, shared four ways to make walking more challenging while supporting healthy ageing in an interview with TODAY.com.
1. Gradually Increase Walking Duration
One simple way to improve a walking routine is to increase the time or distance covered.
People who are new to exercise can begin with short walks and gradually build towards longer sessions. Once a 30-minute walk becomes comfortable, adding another 5–10 minutes can provide an additional challenge.
Longer walks can help improve stamina and increase overall physical activity.
2. Pick Up Your Walking Speed
Walking at a brisker pace makes the heart and lungs work harder, helping improve cardiovascular endurance.
Instead of maintaining the same speed throughout the walk, people can try alternating between moderate and faster walking periods.
This interval-based approach introduces variety into the routine while allowing the body to recover between faster sessions.
3. Choose Hills or Inclined Surfaces
Walking uphill or using an inclined treadmill can make an ordinary walk more demanding.
Incline walking engages the lower-body muscles, including the glutes and legs, while increasing the effort required from the cardiovascular system.
Beginners should start with a gentle incline and increase it gradually as their fitness improves.
4. Add Resistance to Your Walk
Adding light resistance can make walking more physically demanding. Options include a suitable weighted vest or light hand weights.
The additional load challenges muscles and increases the effort required to move. However, carrying weights or using weighted equipment is not necessary for everyone.
People with joint problems, balance difficulties or previous injuries should seek professional advice before adding resistance.
Why Progressive Overload Matters for Healthy Ageing
Progressive overload means gradually increasing the duration, speed, incline or resistance of physical activity as the body becomes stronger.
This approach can help prevent exercise routines from becoming too easy and support improvements in endurance and strength.
Regular walking also contributes to cardiovascular health and helps people maintain an active lifestyle as they grow older.
How Beginners Can Improve Their Walking Routine
People who are starting a fitness routine should avoid increasing every aspect of their walks at once. Beginning with five or ten minutes and gradually building towards 30 minutes can make the habit easier to maintain.
Once a comfortable routine is established, changing one element at a time allows the body to adapt without unnecessary strain.
Anyone with an existing medical condition, balance concerns or previous injuries should consult a healthcare professional before making significant changes to their exercise routine.
Make Walking a Long-Term Fitness Habit
Walking does not require expensive equipment or a gym membership, making it an accessible form of exercise for many age groups. Small changes in pace, distance, incline and resistance can make regular walks more engaging and challenging.
The goal is not to push the body beyond its limits but to maintain a consistent routine that supports strength, endurance and mobility throughout life.