Right now, the mere thought of a HIIT workout leaves us sweating, and even the most dedicated runner is surely finding it tricky to muster up enthusiasm for so much as a light jog around the park. 

But just because the mercury is soaring, it doesn’t mean you can’t still enjoy getting your sweat on – the method might require a little tweaking, but you can still enjoy being active.

If running is your jam, you might be struggling to switch to another form of exercise and reluctant to miss out on the endorphin high that pounding the pavements brings. But we have good news: walking might be your new (fitness) BFF. 

There are loads of reasons to get out for a stroll in the summer months, as personal trainer Beth Davies explains: “Walking is a low-impact exercise that can feel more comfortable in hot weather compared to higher intensity workouts such as running or HIIT,” she says.

It’s inclusive and accessible 

“Walking allows you to maintain a steady pace without putting excessive stress on your joints and cardiovascular system, so it’s great for beginners and accessible for many people,” says Davies. 

Walking can make it easier to cope with high temperatures

When temperatures rocket, it’s important not to overheat as this can contribute towards potentially dangerous conditions such as heat stroke and heat exhaustion. And that’s before we factor in working out.

But walking rather than running greatly reduces our risk of overheating.

“Walking at a moderate pace allows your body to dissipate heat more effectively compared to more intense cardio exercises,” explains Davies.

“It can even help us to cope with the heat. Walking regularly in hot weather can help our bodies adapt to the heat in a relatively gentle way and improve endurance over time. As your body becomes more efficient at regulating its temperature, you’ll be able to handle hot weather better.”

Walking is great for our mental health

“Any exercise has a really positive impact on your mental health but this is never more true than exercise in the great outdoors,” advises Penny Weston, personal trainer and founder of Made on Demand. “Sunshine naturally boosts your production of feel-good hormones such as dopamine and serotonin, and the fresh air will help you sleep better.”

And even on a shady route, you’re bound to get a good hit of vitamin D at this time of year (just make sure you’re wearing sunscreen).

You can keep walking all day, if time allows

If you’re training for an event and you’re concerned about losing endurance by not working out in the heat, walking could be the perfect solution. “Walking lends itself to longer durations, especially if you have the time and prefer a steady, continuous activity,” says Davies. “It also helps to improve cardiovascular health, and build endurance.”

Walking is sociable

There are two types of runners in the world: those who can maintain a steady flow of conversation while running effortlessly uphill, and then there’s the rest of us. Walking can be far more sociable than running, so you can kill two birds with one stone and have a good catch-up with a friend while working out. 

While walking might not seem like a strenuous form of exercise, particularly if you’re used to intense sweat sessions, there are ways to get more workout bang for your buck.

Incline walking

“Try looking for a hill or steeper terrain when out on your walk, or increase the incline on the treadmill if you are doing this indoors,” advises Weston. “Incline walking feels harder, because it is – you’ll gain more fitness and endurance if you intersperse some hill work on your stroll.

Walking uphill will activate your glutes and hamstrings, as they are part of your posterior chain muscles which we rely on when walking uphill, whereas walking on a flat surface will target your quadriceps.’

Add a weighted vest

If you’re hardcore, you can add some weights to your walk.

“Adding a weighted vest can make things harder, it is a great way to add a little bit of strength training into your walk,” says Weston. “Over time, this will build your muscles and improve muscle definition as your body is working to move with the added resistance.”

She continues: “A weighted vest is ideal because it distributes the weight evenly. If you don’t have access to a weighted vest, try taking light weights in each hand (or even tins from your kitchen cupboard will do the same job).”

Mix up your speed

For a more intense workout, try some interval walking.

“Interval walking consists of short bursts of walking at a faster pace, and then bringing that pace back down to a slower speed and repeating,” explains Weston. “Interval walking is great for improving your physical fitness, and some studies have found that regular interval walking can help people with type 2 diabetes, as it can lower their blood-sugar levels and  cholesterol.”

Think about your posture

“Moving your arms when you walk will engage your abs as well as your upper body,” says Weston. “Make sure your core is engaged by drawing your belly button into your spine as you walk – this will work to help your balance, improve your posture and take pressure off your hips.”

Stay safe

All this being said, when the weather gets really hot, it’s important to be safe and responsible when walking. Try to choose a cooler time of day, such as early morning or evening, and always wear sunscreen and a hat. Take plenty of water with you so you can stay hydrated and make sure you’re wearing comfy shoes. And enjoy! 

For more tips on exercising safely during hot weather, you can check out our guide.

Images: Getty