7. Crank up the incline.
If bad weather forces you indoors, challenge yourself on the treadmill. Crank up the incline to firm up your derriere and rev up your calorie burn by up to 60%. And when you come back down to earth, walking will feel easier.
To safely take your walks to the next level, follow these guidelines:
- Don’t lean. Maintain an upright posture; keep your shoulders over your hips; your hips over your ankles.
- Start easy. Do a 5-minute slow walk and then a 10-minute brisk pace before adding your first hill.
- Go 5 and 5. Alternate 5-minute hills with 5 minutes of level walking. Repeat as often as you like. Cool down for 5 minutes.
Inch up. You may only be able to walk a 1% incline initially. The key is to maintain the same speed during the hills as you do with no incline. Aim for a 3.5 mph speed, and keep your hills moderate; a 5% incline is a great goal, and go no more than 7%. (Steeper inclines put too much strain on your back, hips, and ankles.)