If you’re able-bodied, walking is one of the easiest ways to exercise. You can do it almost anywhere—in a park, at the mall, or around your own neighborhood—and you don’t need to invest in a lot of special equipment. Best of all, walking can help you achieve your fitness goals without going to the gym.
Before you begin any exercise program, talk to your doctor, especially if you haven’t been physically active for a while or have prior injuries. Ask your doctor for tips on stretching and getting the most out of your fitness routine.
Discover the health benefits of walking
Regular physical activity is good for you. It can help you achieve and maintain a healthy weight, tone your muscles, increase your energy, and build stamina. And, it’s a great way to reduce stress.
Walking can help keep you fit and reduce your risk of serious diseases. In fact, walking at least 30 minutes a day can help you:
- Reduce your risk of heart disease and stroke
- Help prevent diabetes
- Lower your blood pressure
- Improve your cholesterol count
- Improve your blood sugar levels
- Lower your risk of obesity
- Ease the symptoms of depression and anxiety
- Enhance your mental well-being
- Boost your bone strength and reduce your risk of osteoporosis
- Reduce your risk of breast cancer and colon cancer
Discover more surprising benefits of walking.
How to start a walking program
Wear comfortable walking shoes
It’s easy to start a regular walking program. All you need are a good pair of walking or running shoes and some comfortable clothes. Keep in mind that walking will elevate your body temperature, so dress in layers. Wear athletic socks instead of cotton since cotton retains moisture and can cause blisters.
Learn proper stretches to warm up
Taking time to stretch before you walk can help you avoid injuries and enhance your performance. It also reduces muscle soreness and pain.
Begin with short distances. If it’s been awhile since you’ve gone for a long walk, start with a short stroll and gradually increase your time or distance each week.
Practice proper breathing techniques
Be aware of your breath when you walk. Rather than breathing in through your mouth, inhale through your nose. Remember, your nose is a filter that helps clean the air. Try to keep a regular breathing pattern: Breathe in and hold it for a little while before you exhale.
Walk at a pace that feels comfortable. If you’re walking with a partner, you should be able to have a conversation without struggling to breathe. This isn’t a race.
Stay hydrated when you exercise
Drinking enough water keeps your body hydrated and helps your muscles work efficiently.
Everyone is different. The amount of water you need depends on the weather, time of year, duration of your walk, and exertion level. For most people, water is the best thing to drink before, during, and after exercise.
If you get thirsty, you’re already dehydrated.
Protect your hearing
Using headphones or earbuds while walking can be dangerous as you become less aware of your surroundings and slower to react. Repeated use of earphones also exposes you to bacteria.
On the other hand, listening to music or a podcast while you walk can be energizing. If you chose to wear headphones during your workout, turn the volume down. Protect your hearing by sticking to the 60–60 rule: Only use devices at levels up to 60 percent of maximum volume for a total of 60 minutes a day.
Stay motivated by walking with a friend
Walking with others is a form of socializing, which is good for your health. Being together helps keep isolation and loneliness at bay. Plus, if you agree to walk with a friend, you’re more likely to do it.
To stay motivated, plan routes that allow you to explore new places together.
Set fitness goals you can achieve
The American Heart Association recommends that adults get 150 minutes or more of moderate physical activity each week or 75 minutes per week of vigorous aerobic activity. For best results:
- Include muscle-strengthening activity at least two days per week
- Be active most days of the week
- Spend less time sitting
- Increase the amount and intensity of physical activity gradually over time
If it’s easier, take three 10-minute walks instead of one long walk. Even short 10-minute brisk walks will count toward reaching this goal.
Think you’re too busy for physical activity? Find sneaky ways to make time for exercise.
Track your fitness progress
Scheduling your exercise sessions in advance helps you set goals you can achieve and stay accountable.
The simplest way to track your progress is to keep a fitness journal, but wearing a fitness tracker or logging your walks into an exercise app works too. Watching your numbers add up over time keeps you motivated and inspired to do your best.
Know when to stop exercising
If you experience pain when walking, stop immediately. Your doctor may recommend special stretches or better shoes.
Stop exercising and seek immediate medical attention if you experience any of the following symptoms:
- Sudden shortness of breath
- Chest pain or discomfort
- Feeling dizzy, weak, or lightheaded
- Pain or discomfort in one or both arms
- Neck or back pain
Call 911 immediately if you or someone you’re with is having a medical emergency, such as severe chest pain, difficulty breathing, or symptoms of a stroke.
Walk for your health
The best exercise for you is the one you’ll stick with over the long haul. The great thing about walking is that it’s easy to fit a walk into your schedule even when you’re busy. Remember, if you have 10 minutes, you have time for a walk.