How to improve your walking speed? Fitness expert Mukul Nagpaul shares 5 types of tools and techniques

Discover five effective techniques to boost your walking speed and enhance your overall health, including incline walking and the benefits of weighted vests.

Research from Harvard Health shows that walking 10,000 steps can lower your risk of dying, improve your heart health, boost your metabolism, and offer many other health benefits. How you walk can matter more than how far you walk. Here are five ways to enhance your daily walks. Walking is great, but it can be even better. Small changes in your speed, direction, incline, or what you carry can change which muscles you use, how your heart works, the effect on your joints and brain, your overall fitness, and the calories you burn.

How to improve your daily walks?

What are some good walking techniques for fitness? (Pixabay)

By Tavishi Dogra

Tavishi Dogra is a Deputy Chief Content Producer, Health & Wellness, at Hindustan Times. She has over 9 years of experience writing about fitness, nutrition, and mental well-being, translating medical research and expert insights into practical advice readers can trust.

Career journey and experience
Tavishi began her health journalism journey in 2017, and has since reported for RSTV, Financial Express, Jagran, HT Media Labs and Zee. She joined Hindustan Times to simplify wellness subjects by cutting through jargon.

From decoding health trends and interviewing doctors to testing fitness routines herself, Tavishi always approaches content with one filter: “Will this help someone make a better decision today?”

Subject expertise
With 9+ years tracking India’s health conversations, Tavishi knows the gap between clinical advice and daily life. She knows fads from fundamentals and curates science-backed, expert-recommended solutions.

In fitness, she breaks down bodyweight training, recovery, and posture fixes for desk-bound readers. In nutrition, she translates guidelines into affordable, desi meal tweaks. In mental well-being, she focuses on stigma-free, actionable tools — all backed by research, expert input, and lived context.

Education and professional background
Tavishi holds a Master’s degree in Journalism and Mass Communication and began her career reporting on public affairs for broadcast. Those early years in policy and TV shaped how she writes today: fast, factual, and human-first.

Editorial Philosophy
I write with one single goal: To simplify health in a world full of noise by finding what’s actually doable, safe, and evidence-based for my readers. I test claims against research and user experiences. When all else fails, I speak to the expert who sees 50 patients a day, not the one with the most followers.

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Walking is a simple activity, but it can become much more beneficial when you practice it with intention. “By varying how you walk, you can enhance its benefits and boost your overall health,” Fitness expert Mukul Nagpaul tells Health Shots. When done mindfully, walking can be one of the best tools for a long and healthy life.

Five types of improved walking techniques

Many people don't realize how much walking helps our bodies. It improves circulation, heart health, balance, fat burning, muscle endurance, healthy aging, lymphatic flow, and blood sugar levels. “It also supports joint mobility, boosts energy, improves mood, and sharpens thinking,” says the expert. How you walk matters just as much as how far you walk. Different walking styles work different parts of the body. This lets you choose what fits your energy and lifestyle for the day.

1. Internal walking training with a walking treadmill

• Walk at a normal pace for 1-2 minutes, then walk fast for 1 minute. Repeat this for 20-30 minutes.
• Exercise can strengthen your heart and boost your metabolism. It helps you burn fat two to three times more effectively. You'll also benefit cognitively from it. This type of exercise is great for beginners, seniors, and anyone with a busy schedule.
• Warm up before you start. If you have knee or leg issues, make adjustments as needed. You can do this workout indoors, outdoors, or on a treadmill. If you can’t speak a full sentence during the first minute, you’re doing it right.

2. Incline walking with an incline walking machine

• Walk outdoors on hills or slopes, or use a treadmill at a 5-10 percent incline. Start at a slow pace and gradually increase your speed.
• You can activate your glutes 20-30 percent more, strengthen your hamstrings and calves, improve your endurance and heart health, and burn more calories in less time.
• Walk in short bursts on an incline, followed by flat walking. Keep your posture upright and avoid leaning forward. This exercise is great for people who want low-impact strength training.

3. Reverse walking with comfortable shoes

• Walk backward slowly in a safe place, such as a park track, hallway, gym turf, or a treadmill (if you have support).
• Strengthens knees, especially by activating the VMO muscle. It improves balance and coordination, exercises different muscle fibers, and is great for rehabilitating knee and lower back problems.
• Start with 2-3 minutes of practice. Use a railing or wall for support at first. Take small, controlled steps. Avoid busy roads and uneven surfaces.

4. Walking with a weighted vest

• Wear a vest that weighs 1-2 kg, or use light ankle or wrist weights. Walk at a normal or brisk pace.
• This activity helps strengthen your muscles and bones, burn more calories, and improve your endurance and stability.
• This activity helps you engage your muscles, burn more calories, strengthen your bones, and improve your endurance and stability.

5. Farmer's walk with dumbbells and kettlebells

• Hold two equal weights, like dumbbells, kettlebells, or water bottles (suitable for seniors). Walk 20 to 40 meters while maintaining an upright posture.
• This exercise is great for building grip strength. It helps strengthen your shoulders, core, and legs. It also improves your posture and supports overall strength and health. This is especially helpful for seniors who have trouble with jars, bags, and daily tasks.
• Gradually increase the weight. Keep your shoulders back and your core tight. Take short, steady steps.

(Disclaimer: At Hindustan Times, we help you stay up to date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including, but not limited to, the Consumer Protection Act, 2019, arising from the products. The products listed in this article are not in any particular order of priority, and the expert mentioned has not directly recommended any brands.

This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)