7 Types of Walking Styles

Walking is such a great form of exercise. It can be done by most everyone. You can do it most anywhere. You can make it social or solitary. You can grab a good pair of shoes and get going. Once you’ve been walking for fitness, you might want to keep it interesting by switching the way you walk.

Here are 7 types of walking styles you might want to try.

1. Power Walking

Power walking involves walking at a faster pace – usually about 4 -5.5 miles per hour (mph) (or 13-15 minutes per mile),¹ rather than the 3 miles per hour typically considered moderate to brisk walking.² Keep in mind that speed depends on your fitness level as well as the terrain on which you’re walking,¹ but it can be fun to have a long-term goal to strive toward. Though many of us may find a 13-minute mile faster than we can imagine, it’s still fun to set the goal of trying to change your walking speed. Start where you are and try reducing your mile time by 1-2 minutes per mile over the course of several months. If you decide to work on speed, remember that power walking involves a slight change in your form. It will involve swinging your arms more vigorously to help propel you forward (keeping your elbows at 90 degrees); shortening your stride for a quicker pace, while keeping your back straight, leaning slightly forward from your hips, and engaging your core (pulling your belly button in toward your spine).¹ It’s also important to land on your heel and roll forward onto your toes, pushing off with each step. Since one foot is on the ground at all times, power walking is still considered a low-impact activity. You want to try to move quickly and lightly, while making sure you always have one foot touching the ground – otherwise you’re jogging.¹ Studies suggest that power walking has the potential to improve aerobic fitness and assist in weight management.^3,4

2. Interval Walking

Interval walking involves alternating periods of high intensity (faster) walking with periods of lower intensity (slower/recovery) walking. Compared to other interval training regimens, like HIIT (high-intensity interval training), interval walking has a lower absolute intensity,⁵ meaning the total strain on your body is lower, while the workout can still be challenging to you. This makes it a great option for people of all fitness levels. Try 15-, 30-, or 60-seconds at higher intensity, then double that amount of time to recover at your normal pace.⁶ Studies have shown that interval walking can significantly enhances fitness, muscle strength, and health markers (e.g., peak oxygen consumption/peak aerobic capacity, improved glycemic control, reduced bloop pressure)^5,7,8

3. Incline walking

Incline walking refers to walking on an upward slope. Incline walking can be done on a treadmill, up hills, or using stairs. It can be a great way to engage multiple muscle groups – think quadriceps, hamstrings, glutes, and calves⁹ – and up your intensity. In fact, one study found that walking at a 5% incline burned 17% more calories, while walking at a 10% incline burned 32% more calories.¹⁰ Another study showed that incline walking could have positive effects on knee joint health. Walking uphill tended to reduce stress on the inner part of the knee, and the steeper the hill (up to 20%), the less stress there was—except at a 5% incline, where the change wasn’t significant.¹¹

4. Hiking or Nature Walking

Hiking or nature walking differs from conventional walking in that it involves different terrain. Hiking or nature walking can involve ascending and descending hills, as well as walking on uneven ground, such as dirt, rocks, or sand. It can also require stepping up and over rocks and boulders and balancing on a log to cross a creek. All these activities can challenge you to use a variety of muscles and different muscles than you would use on an even surface. Goals of finishing a hike, reaching a destination (e.g., lake or waterfall), or ascending a peak can add motivation and challenge to your walking workout. One of the biggest perks of walking in green spaces is its potential to improve emotional well-being, resulting from both being in nature and engaging in exercise,¹² be it in a local park, along a nature trail, or on a mountain adventure.

5. Nordic Walking

Nordic walking involves using a set of specifically designed poles while you walk, which help propel you forward.¹³ Nordic walking was developed in Scandinavia and introduced in central Europe over 30 years ago. Though less well known in the United States, Nordic walking is considered a simple, safe, feasible activity that can be done by almost everyone.¹⁴ It has the advantage of working your upper body while you walk, and has been shown to have beneficial effects on the cardiorespiratory system, including resting heart rate, blood pressure, exercise capacity, and maximum oxygen consumption.¹⁴ If you’re looking to up your walking game, Nordic walking owes much of its popularity to the benefits of greater energy expenditure and upper body engagement compared with conventional walking.¹⁵ You can find a trainer for learning proper Nordic Walking technique through the American Nordic Walking Association.

6. Chi Walking

Chi Walking takes its name in part from Tai Chi.¹⁶ Chi walking focuses specifically on walking with proper form, emphasizing mindfulness to consider posture/body alignment, strengthening core muscles, while relaxing tight muscles.¹⁷ The idea of Chi walking is to use proper form and core muscle engagement to decrease the impact your body experiences while you walk.¹⁸

7. Mindful Walking

Mindful walking, sometimes called meditative walking, is walking while focusing your attention on your inner experience.¹⁹ While there are a variety of descriptions, during mindful walking people most often pay attention to the present moment without judging the experience as good or bad. They may pay attention to their breathing, the way their body feels, their current surroundings, their thoughts and emotions – without judgment. The idea is to cultivate conscious attention and awareness.²⁰ Studies suggest mindful walking may improve mental health (reduce stress and depression) in a variety of populations and improve Hemoglobin A1C and blood pressure among diabetic patients.²¹

As with any form of exercise, it’s important to consult your health care provider before you begin, especially if you have any chronic conditions, injuries, or other health concerns. Then, when you’re ready for a boost to your fitness or motivation, give one of these walking ideas a try.

You can also join one of our free walking programs for added fun and fitness.