The Benefits of Walking Uphill and Downhill

Today marks the start of the Pure Joy Wellness Fall Walking Challenge!! We’ll be walking 30 minutes every day for the next 30 days and I hope you'll join us! Walking is one of my favorite activities because it’s low-impact and safe, making it accessible for everyone. You can walk almost anywhere, without needing to be especially athletic or coordinated, and there’s no special equipment required – just some supportive walking shoes. As I’ve talked about on the blog before, walking briskly for 30 to 60 minutes, 3 to 5 days a week, offers a multitude of health benefits. And if you’re already a seasoned walker, you can incorporate uphill and downhill walking into your routine to challenge your body in new ways.

Below, I’ve outlined the benefits of walking uphill and downhill – plus tips for doing both safely. Happy Walking Challenge everyone! Let’s crush these next 30 days. 

The Benefits of Walking Uphill 

A few benefits of walking uphill include…

Improved cardiovascular health 

Walking uphill is a straightforward way to increase the intensity of your walk and challenge your cardiovascular system. Overtime, it leads to improved cardiovascular fitness and endurance, because walking at an incline requires your heart to work harder, which boosts circulation. 

Stronger lower body muscles 

Another premier benefit of walking uphill is stronger and more defined leg muscles – particularly your quadriceps, hamstrings, calves, and glutes. Your lower body is what propels you up the hill, so you can expect to gain strength with regular uphill walking. 

Higher caloric burn

Trying to torch calories? Walk uphill! Compared to flat terrain, walking uphill requires more effort, meaning it can help you burn more calories in the same amount of time. If weight loss or fat loss is your goal, this is a huge plus.

Healthier joints

Though it’s more challenging, walking uphill is still gentle on the joints when compared to activities like running. Uphill walking places less strain on the knees while still providing muscle-strengthening and joint-protecting benefits. 

Mental toughness 

We all know that physical strength is just one slice of the pie – the rest is your mindset and attitude. Uphill walking can help build your mental resilience, as it demands your focus and determination. By the time you reach the top of that hill, you’ll be reminded that you can challenge your body and overcome obstacles – both in your workouts and in life. 

Tips for Walking Uphill Safely

Maintain a steady pace → Pacing yourself will ensure you last the whole climb and make it to the top!

Use your arms → It helps generate momentum and ease the effort on your legs. 

Lean forward slightly → This counterbalances the incline and prevents lower back strain. 

Benefits of Walking Downhill 

The benefits of walking downhill can include…

Bone density support

I’ve talked before about osteoporosis prevention and the importance of bone density. Well, downhill walking provides enough resistance to maintain and even improve your bone density over time. 

Core activation

Downhill walking involves balance – and naturally as you descend, you lean backwards slightly to counteract the incline. This engages your posture muscles, including your core musculature, which keeps you upright when you walk. 

Eccentric muscle strengthening

Walking downhill engages our muscles in a different way than uphill walking. In particular, as we descend, our leg muscles perform eccentric contractions, lengthening while they contract. This kind of muscle activation can help build our lower body strength and control. 

Better balance and coordination

While uphill walking is more challenging for the heart, downhill walking requires greater balance and coordination to stabilize your body and maintain your footing. Adding downhill walking to your routine can improve your overall stability, which is great for preventing falls and injuries.

Tips for Walking Downhill Safely

Walking downhill has more risk than walking uphill – namely the risk of falling. For those new to walking downhill, start slow and with less steep inclines. Pay attention to your form and avoid overexerting yourself – take your time and go slow. Other tips for safety include: 

Taking smaller steps → This will help control your descent and reduce the impact on your knees and hips. 

Engage your core → Doing so will allow you to maintain balance and control. 

Bend your knees slightly → This absorbs the shock of your steps, further protecting your knees from injury. 

The Case for Combining Uphill and Downhill Walking

By combining uphill and downhill walking, you can create a balance workout that engages multiple muscle groups. Uphill walking strengthens your lower body, improves your cardio health, and boosts your caloric expenditure, while downhill walking challenges your core stability and balance. Together, they create a full-body exercise routine that promotes strength and coordination. 

Adding both types of walking to your routine (including throughout the Walking Challenge!) will ensure your body and mind stay challenged and interested. To maximize your benefits, alternate between the intensity of uphill climbs and the controlled effort of downhill walking. Above all, push yourself but be realistic and conservative – you have to be the safeguard for your own body and protect it from injury as best you can. 

If you haven’t joined us yet, make sure to check out the Pure Joy Wellness Fall Walking Challenge Facebook page today to get started! That’s where I’ll be posting all throughout the Challenge, and where I hope to see your walking updates!

Xo, 

Renata