Introduction
In India, a lot of people already have a habit of going for morning walks — whether it’s inside the colony park, on the local walking track, or just along the roadside when it’s still peaceful. But most of us only walk, right? What many don’t realise is that if we add just a few small exercises to this daily routine, it can turn into a full-body workout. You don’t need a gym or any special gear. Just a little effort, and your usual walk becomes much more useful for your health.
In this guide, let’s look at 10 easy exercises that you can do during your morning walk. No need to do them all at once. Just try a few as per your comfort, and slowly build your stamina.
Why Morning Walk is Already Good for You
Let’s start by understanding why morning walks are already such a good idea:
- You get fresh air and a calm mind before the day starts.
- Your body feels active and light the whole day.
- Sunlight in the early hours is good for vitamin D.
- It’s a peaceful time to think or even chat with someone while walking.
- People who walk regularly also see better heart health and fewer mood swings.
And just 20–30 minutes of walking every day can also help in keeping weight under control. That’s something we all want, right?
10 Best Exercises to Add During Your Walk
Let’s now look at the exercises you can easily mix into your walk. These don’t need equipment or much space — you can do them even inside your local park or empty road.
1. Brisk Walking
Walk a little faster than your usual speed. You should still be able to talk, but not too comfortably. This kind of walking burns more calories and wakes your body up properly. Think of it as picking up the pace just a bit — not running, but not too slow either.
2. Walk in Intervals
This means mixing slow and fast walking. For example, walk normal for 3–4 minutes, then do fast walking for 1 minute. Keep repeating. This helps improve stamina and keeps the walk from getting boring.
3. Use Small Slopes or Stairs
If your walking place has a slope, hill, or even some stairs — use them. Walking uphill works your legs more and gives a mini strength workout. Many parks in cities like Delhi or Pune have these natural spots.
4. Swing Your Arms
Instead of just letting your hands hang, swing them properly while walking. It keeps your shoulders loose and adds some movement to your upper body. Some people even carry light water bottles — but don’t make it too heavy.
5. March with High Knees
Every few minutes, try walking by lifting your knees higher. It’s like slow jogging but without jumping. Do it for 30 seconds at a time. This works your stomach area and makes you breathe faster, which is good for your heart too.
6. Butt Kicks
Try walking while kicking your heels backward toward your waist. You can do this slowly or a little faster. It gives a nice stretch to your legs and adds a fun twist to your walk.
7. Side Steps
Take 5–6 steps to the right, then to the left. You can do this on a straight path. It works on side muscles of your legs and helps with balance.
8. Lunges
Stop at a bench or open area, and do a few lunges. Step one foot forward and bend both knees, then come back. Do the same with the other leg. If you’re not used to it, start with 5 per leg. It’s very good for thigh strength.
9. Tip-Toe Lifts (Calf Raises)
Pause during your walk, lift your heels and stand on your toes, then come back down slowly. Do it 10–15 times. It’s a great way to work your lower legs and improve balance.
10. Simple Stretching
End your walk by stretching your legs and back. Touch your toes gently, pull your ankle toward your waist, or stretch your arms. This helps cool down the body and prevents stiffness later.
Make It a Part of Your Routine
Wherever you walk — colony lane, terrace, or local park — these small exercises will fit in. In places like Kolkata or Lucknow, parks are full of regular walkers. You’ll always find a corner or patch to try out lunges or calf raises. In hilly areas like Dehradun, the slopes already give you a natural workout. If you live in a polluted city, just try going a little earlier or find an indoor track or society corridor.
My Honest Experience
I used to walk casually for 20–25 minutes every morning. It felt good, yes, but not enough. Once I started adding 2–3 of these exercises — like high knees or brisk walking — I felt a major change. More energy, better sleep, and even fewer body aches. Now it’s become a habit. Even when I’m travelling, I try to sneak in these small moves during walks.
You don’t need to do all 10 things every single day. Just do what feels right. Add one new exercise every week maybe, and slowly make your body used to it.
Final Thoughts
Morning walk is already one of the best things you can do for your health. But now you know, it can be even better. With just a little extra effort, it becomes a total body workout — and the best part is, it costs nothing. So next time you go out for your walk, remember these small tweaks. Your body will thank you later.
📚 You Might Also Like:
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– Best Stretching Exercises to Do Before and After a Walk
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– How to Set and Achieve Realistic Fitness Goals
A practical guide to creating health goals that truly match your lifestyle and sticking to them.
