Step It Up To get the most out of walking for fitness, pick up the pace.

Walking is great exercise, but plug into more taxing hikes and you’ll really start to reap the health benefits, writes Paula Goodyer.

For anyone who doesn’t walk regularly for exercise, there are great reasons to start. Healthier blood pressure, a lower risk of heart disease and of type 2 diabetes, better mental health, weight control and improved sleep are just some of the rewards of regular walks.

If you already have a walking routine, there’s more to gain by turning up the intensity. “Our bodies are good at adapting to exercise, so that it soon becomes easier,” says Alex Lawrence, spokesperson for Exercise and Sports Science Australia, the professional organisation of exercise physiologists. “You will still get a benefit from a 30-minute walk at your usual pace, but to keep improving your fitness level, you need to make walking more challenging.”

Walking further is one way, he says, but if you’re time-poor, here are other ways to boost intensity:

Pick up the pace Walking faster improves cardiovascular fitness, which will translate to more stamina and less fatigue. Walking at a brisker pace is also linked to a lower risk of premature death, according to the National Walkers’ Health Study, a US project covering more than 30,000 walkers. To speed things up, walk the same distance but faster. Time yourself to see how quickly you do it. As you get fitter, alternate walking with bursts of jogging.

Up and over Find a route that includes some steps or hills. Climbing steps or walking uphill will make your heart and leg muscles work harder, increasing fitness and leg strength while burning more kilojoules. Go up and down a few times – even taking two steps at a time – before continuing your walk.

Get off the streets Walking in nature has extra benefits for mental health. Some research has found that physical activity seems to be easier in natural environments. Walking on sand increases the challenge, as does walking through shallow water. The water provides resistance, making muscles work harder.

Walk in the park Some parks now have basic gym equipment for doing chin-ups, shoulder presses and other strength exercises you can incorporate into your walk. If there’s no specialised equipment, you can still do simple body-weight exercises such as squats, or step-ups on a nearby bench.

Try boosting the intensity by walking faster. It will improve your cardiovascular fitness and translate to more stamina and less fatigue.