Full Body Workout You Can Do Every day!

Need a Full Body workout that is actually recommended to do every day? Keep reading!

We're back, baby!

I wanted to apologize for the break from posting, but we've got some great Fitness and History content planned that will be coming soon!

Now, if you follow me over on Instagram, you know I'm a big believer in ONE amazing workout that has a bunch of health benefits, that is low impact, and super easy to do every day. What would you say if I told you that this workout is also a full-body resistance workout? Curious now, aren't you?

So, what is this amazing workout?

WALKING!!

That's right! Walking is a simple low impact, Full Body resistance exercise you can engage in daily. Now, walking isn't going to give you massive Body Builder muscles, but it can help to strengthen functional muscles that we use daily in regular movements like bending over, getting out of a chair, balancing, and so much more!

Still, don't believe me that walking works your Full Body? Okay! Let's break it down:

1. Quads, Hamstrings, Glutes

One of the big muscle groups involved in creating the movement of walking is the Quadriceps or Quads. Quads are involved in the extension of the knee and hip flexion (picking the leg up from the floor). The Hamstring muscles do the opposite action of the Quads by flexing the knee (action of bending the knee). In combination the Glutes and the hamstrings work to extend the hips when the foot is brought back to the ground.

Want to engage your glutes more? Add an inclined surface to your walk! This could be setting your treadmill to an incline or walking up the closest hill.

2. Lower Legs

The muscles in your lower legs are probably the most well-known muscles to be activated while walking. These muscles are the main drivers of foot movement. The calf muscles (gastrocnemius and soleus) aid in bringing the heel of the foot off the ground, while the tibialis anterior on the front of the shin works to lift the toes of the foot.

"Walking is an easy way to start and maintain a physically active lifestyle." – CDC (Center for Disease Control and Prevention)

3. Hips and Back

The hips and Lower back are stabilizers for movements involved in walking. Hip adducters work to stabilize the leg during movement so that it stays in line and prevents too much of a wobble as you shift your weight between each leg. The muscles in your back work hard to keep your body upright as you're moving your body.

4. Abdominals

Yes! you read that right; walking IS an ab workout! Much like the back muscles, the abdominal muscles work to keep your body upright while the body is in motion. Want to get a little more out of your abs while you're doing your morning stroll? Try engaging your abs by bracing them, meaning imagine pulling your belly button in towards your spine and making your "six pack" nice and strong by clenching those muscles.

5. Upper body

While your upper body is not as engaged as your lower body, it is still working! During a walk, you'll probably notice your arms swinging by your sides. Muscles involved in this swinging movement include flexor muscles of the shoulder as well as some muscles attached at the elbow. Want to increase the resistance of your arms? Carrying small weights (1-5lbs) and increasing the swing of your arms during your workout can increase tension on the muscles and help build those muscles up and strengthen them!

Ready to go for a walk?

You may not become the next Mr. Olympia by walking, but you can strengthen your whole body to improve actions like balance and increase the quality of life by reducing the chance of developing heart disease and high blood pressure. Walking is a relatively simple action that we can take each day to take control of our health and make steps (pun intended!) towards living a healthier and happier life.