Walkers can vary their pace and style of walking to add some variety to this somewhat mundane kind of exercise.

Walking is probably the easiest form of exercise, sure to help you de-stress and unwind at the end of the day. Going for a 30 minute daily walk releases nerve-relaxing endorphins in the brain, which relieve stress and elevate the mood. We give you a lowdown on 5 common types of walking and their effects on mental and physical health.

#1 Brisk Walking

This is the most common form of walking and is appropriate for all age groups. A person practicing brisk walking must ensure that the pace is neither too slow nor too fast. According to experts, the ideal pace for brisk walking is about 4 to 5 miles per hour.This kind of walking helps in weight loss, relieving stress, improving cardiac health, reducing cholesterol, and cutting down the risk of diabetes.

#2 Interval walking

This is the second form of walking wherein one should alternate between fast and slow pace at fixed intervals of time. It is worth noting that the slow pace must be for a slightly longer duration to ensure that the heart rate gets back to normal every time. This kind of walking is best for athletes and sports people as it helps in improving endurance and athletic performance.

Woman step and running on the treadmill in the gym fitness

#3 Treadmill walking

This is similar to brisk walking and can be done indoors. It is also ideal for all age groups as the pace and speed can be controlled and monitored effectively. Treadmill walking reduces therisk of muscle sore and pain and is very beneficial for arthritis patients and old people who want to keep themselves fit.

#4 Water walking

Water walking requires a standing water body like a lake, tank, or swimming pool. It is beneficial for people suffering from osteoporosis, back pain, knee pain, and arthritis. It also helps in weight loss and relaxation.

Traveler in hiking boots with trekking poles and a backpack walks in the forest

#5 Hill walking

Walking uphill is an effective way to burn calories and is also a good cardio workout. It adds a little bit of intensity to the normal walking routine and forces more muscles to function. Hill walking builds more stamina, elevates your mood, and relieves stress. Since uphill walking involves anti-gravity action, this results in an increase in the heart rate, breathing pace, and thereby blood circulation, leading to better heart health.