7 ways to boredom-proof your outdoor walks

We love walking at WW - it's an easy way to earn FitPoints®, you don't need any special equipment, and it's a great excuse to get out into the fresh air.

A simple stroll around your local park can be really beneficial to your health. In fact, walking briskly for at least 30 minutes five times a week has been linked to a reduced risk of type 2 diabetes, high blood pressure, heart disease, and more.

If you've been doing a lot of walking lately - or you plan to make it a regular thing - here's how to mix it up and maintain interest.

There's no need to map out a new route to break your rut. Charlee Atkins, CSCS, a New York City-based personal trainer and founder of the virtual fitness company Le Sweat, recommends mixing up steps with higher-intensity moves for variety. For example, try power walking as quickly as you can for 30 seconds, then drop back to your regular pace for a minute. Repeat for the duration of your walk. Or, pause for a quick set of lunges or jumping jacks every few minutes, says Albert Matheny, MS, RD, CSCS, co-founder of SoHo Strength Lab in New York City. In addition to fighting boredom, adding high-intensity intervals to a moderate workout may boost the cardiovascular benefits, according to a 2016 analysis in the Journal of Physiology.

Measuring strolls in steps, miles, or minutes can start to feel like drudgery after a while. In that case, Atkins says you may have more fun marking the distance with help from podcasts and audiobooks. Instead of, say, deciding to walk two miles, commit to a walk that’s “one chapter long” or try trekking for a 30-minute episode of your favourite podcast.

Feeling tense or wound-up? Merging a walk with meditative practices may help dial down stress, according to a 2013 study of 74 “high-stress” adults. Mindful walking includes focusing on your breath, tuning into physical sensations (such as the feeling of a breeze on your face) and focusing on the present moment. Try it on your own, or follow a guided meditation, like the Headspace audios in the WW app.

Snapping pictures during your walk can be a fun way to spark your creativity and see your surroundings with fresh eyes. Try assigning yourself a theme: today, for example, try photographing as many types of flowers as you can find. Next week, maybe point your lens at songbirds, or head out during golden hour to capture that amazing light.

If you tend to lose steam on your walks, this tip is for you. A small 2015 study suggests that listening to your favourite music may not only heighten overall enjoyment of a workout, but that enjoyment may actually rise as the workout goes on. Atkins recommends choosing songs with upbeat tempos, which may nudge you to maintain intensity.

If your schedule allows, heading out at a different time of day may revive your walking mojo. For instance, if you typically stroll in late afternoon, try first thing in the morning instead. Your favourite route may look a lot different when it’s sparkling with dewdrops and early light. If your route is circular, another idea is to walk in the reverse direction. Seeing the sights from another angle may inspire newfound appreciation for them.

Been meaning to check in on a relative or a friend lately? Use your next solo walk as a chance to call and catch up. Free of household distractions, you may be better able to tune into the conversation than you would otherwise. Know of a friend who lives along your route? Tell them you’ll be passing by so you can stop for a quick doorstep chat, giving you a mini social boost to look forward to as you get those steps in.