Walking is one of the easiest exercises to start, but a slow, distracted stroll doesn’t challenge your body much. With a few tweaks, you can turn a regular walk into a real workout.

Begin with posture. Stand tall, relax your shoulders and look ahead instead of down at your phone. Engage your core lightly and let your arms swing naturally. This alignment helps you use more muscles and breathe better.

Increase pace until you can still talk, but not sing comfortably. This “brisk” level raises your heart rate without leaving you gasping. You can also add intervals – walk fast for one or two minutes, then slow down for a minute, and repeat.

Changing terrain adds challenge. Slight hills, gentle inclines or stairs work your legs more than flat ground. If you’re walking outdoors, choose routes with some variety.

Even 20–30 minutes of intentional walking most days can improve fitness, mood and blood sugar control. The best part: no equipment, no membership, just your legs and some comfortable shoes.