If you’ve been away from the exercise game for a while, it can be intimidating to get back into it, especially figuring out where to start. And if you’re trying to decide between the latest group fitness class or online workout program, you may end up being overwhelmed by options. To get started on your way to health without running into roadblocks (so to speak), walking is a great entry point for initiating a new routine. And as a running coach, I have many of my clients start their journeys with walking or combination walk/jogging routines to gradually build up their condition. The reality is, walking workouts are a convenient and accessible form of exercise that provide many health benefits and don’t require much to get started.

“Incorporating a regular walking routine, even as little as 30 minutes a day, can lead to significant improvements in both physical and mental health,” says Dr. Soma Mandal, a New Providence, N.J.-based board-certified internist and women’s health specialist at Summit Health. “It is an exercise that I frequently recommend to my patients, given its versatility and ease of integration into various lifestyles.”

Benefits of walking for exercise

Walking is already something you likely do every day, just to get through your day. According to Mandal, walking as a workout is one of the most accessible and beneficial physical activities that individuals can incorporate into their daily routines. “Physically, regular walking helps improve cardiovascular health by lowering blood pressure and cholesterol levels, reducing the risk of heart disease and enhancing overall circulation,” she says. “It also aids in maintaining a healthy weight, strengthening bones and muscles and improving joint flexibility, which can be particularly beneficial as we get older.”

And while walking is generally one of the most simple exercises you can perform, according to Ani Oksayan, a Carlsbad, Calif.-based certified personal trainer and the vice president of fitness at Chuze Fitness, it’s also one of the most direct paths toward significant positive changes to your overall well-being. “Walking burns calories, contributing to weight loss (or maintenance) and has a boosting effect on metabolism,” Oksayan says. “If you experience joint pain or arthritis, walking can promote significant improvement as it strengthens bones, keeps joints flexible and lubricated and strengthens surrounding muscles.”

But it’s not just good for your body, it’s good for your mind too. Research shows that walking provides mental and emotional benefits, as simply being outside can help lift your spirits and decrease stress. Mandal says that exercise in general can improve cognitive function and memory and promote better sleep patterns, which are crucial for mental well-being.

“Walking is known to boost mood and alleviate symptoms of anxiety and depression, largely due to the release of endorphins, which are natural mood lifters, during physical activity,” Mandal says. “It can also foster a sense of community and social interaction when done with others, further enhancing its psychological benefits.”

Getting started

While walking might seem like a simple enough activity to get into, if you’ve been sedentary for a while, it’s wise to consult with your physician, just like with any new exercise routine, Mandal says. “This is particularly important if you have underlying health conditions such as heart disease, diabetes or joint issues,” she explains.

Mandal recommends that once you’ve gotten the all-clear, start with short walks, about 10-15 minutes long, then gradually increase the duration and intensity as your endurance improves.

“Aim for at least 150 minutes of moderate-intensity walking per week, as recommended by health guidelines, which can be broken down into sessions most convenient for you,” Mandal says.

Mandal also advises setting achievable goals that align with your lifestyle and current fitness level. Things like varying your route and listening to music or podcasts can help to make walks fun and enjoyable.

“Focus on consistency rather than intensity at the beginning, and celebrate small milestones to maintain motivation and enjoyment,” Mandal says. “Using a journal or app to track your walking can help keep you motivated and allow you to set and monitor goals, and apps like MyFitnessPal or Strava are popular choices for tracking fitness activities.”

While it’s possible to walk in everyday clothes and shoes, you might find you’re more comfortable doing walking workouts in activewear and sneakers made for walking. And if you have personal obligations such as caring for children during the day, having a treadmill in your home or using one at a gym can be an efficient way to complete your walking routine when it’s convenient for you, Oksayan adds. You can also increase your daily step count by using a walking pad while working or watching TV. These low-cost and low-profile treadmills are an effective way to get in a walking workout at home.

Creating a walking plan using the ‘FIT formula’

Oksayan recommends beginning a walking routine by applying the “FIT formula,” which is comprised of the elements of frequency, intensity and time. As you’re getting started, these elements can be applied conservatively. While a good goal is to walk at least 30 minutes, most days a week, you can start with the intention of simply walking as much as is possible for you, adding small increases to your time or intensity as your fitness and stamina improve, she says.

“It is a reasonable approach to try to walk every day but if you need to start more gradually, an average of three to five days per week is a good place to begin,” Oksayan says. “In terms of intensity, the goal is to walk at a moderate speed, generally paced at approximately 2 to 3 miles per hour; however, it is perfectly acceptable to start slower and build up your pace as is appropriate for you.”

There are several ways to gauge whether or not your walking intensity is where it should be to achieve the cardiovascular, weight management or mental health benefits you’re striving for, Oksayan adds. These include:

• Using the “talk test.” Try talking as you walk — if you find it reasonably easy to carry on a conversation without losing your breath, you’re likely walking at a moderate intensity. If you struggle to hold a conversation, your intensity level is likely vigorous. If you find it easy to sing? It’s probably time to increase your speed — you’re probably walking at a low-intensity pace.

• Measuring your heart rate. This is easiest to do while wearing a heart rate monitor or a fitness tracker. Using the tracker to help estimate your maximal heart rate (generally calculated as 220 – your age), aim to work at 50-70% of your max when exercising at a moderate intensity, or between 70-85% of your max if you want to walk vigorously.

• Gauging your rate of perceived exertion, or RPE. This is a subjective scale measured between 0-10 for how hard you feel you’re working, with 0 being no effort at all and 10 being a maximal level you couldn’t sustain for more than a few seconds. If you feel you’re working at a 4-5, that’s considered moderate intensity. If you’re exercising at a 6-8, you’re likely exercising vigorously.

• Monitoring your sweating and breathing. This is less effective for outdoor workouts where factors like temperature, air conditions and humidity can affect your sweat rate and breathing, but may be effective for indoor workouts where the environment is more controlled. Simply gauge how hard you’re breathing or how much you’re sweating, as these both increase with increasing intensity.

If you’re just starting out, a good walking program might look like:

• Frequency: 5 days of walking per week

• Intensity: Moderate intensity exercise based on a heart rate at 60% of my maximum heart rate

• Time: 30 minutes of walking a day broken into 2, 15-minute walks, one before breakfast and the other after dinner

After successfully completing your program for a month, it might be time to revisit your plan and determine if you can increase the intensity or time dedicated to your walking workout.

Maximizing your walking workout

Walking is fortunately simple enough that you don’t have to be overly worried about things like injury prevention (although a good pair of shoes and a concentration on posture will help in this area). “Simple things like doing periodic posture checks, deep breathing and consciously relaxing the shoulders, hands and face while walking can combat building tension and misaligning posture,” Oksayan says. “Try to avoid slouching, overstriding tensing [your] hands and shoulders or looking at your feet while walking.”

Incorporating additional activities like strength training can also enhance overall fitness, Mandal adds. “Strength training helps build muscle and bone strength, which are crucial for overall health,” she says. “Yoga can complement your walking routine by improving flexibility and overall fitness levels.”

Additionally, while hydration is more critical during intense exercise like running, it’s still important to stay hydrated while walking, especially in hot weather or during longer walks, Dr. Mandal adds. Consider grabbing a water bottle that’s conducive to carrying with you on your walks.

Staying motivated

As with any activity, walking can quickly get boring and monotonous if you don’t mix things up every once in a while. It may not seem obvious, but you can find creative ways to incorporate variety into a walking routine to keep it enjoyable and help maintain consistency, Oksayan says. This includes things like using the incline feature on a treadmill, allowing you to walk hills and create more interesting rolling terrain, or adding intervals of increased speed to add intensity, which you can also do by power walking outside.

“Exercises like pushups against park benches, squats or lunges allow you to mix in a bit of strength training, maximizing the beneficial effects of your workout,” Oksayan suggests. “Walking with a group or a friend can have a beneficial effect on your walking routine, as exercising with friends, family or groups provides an opportunity for social interaction, which has been shown to improve mental health and well-being.”

FAQs

How many calories does walking burn?

According to Oksayan, the number of calories you burn during any form of exercise is dependent on a number of factors, including your weight, gender, age and body composition or muscle mass. Another factor that directly affects caloric burn is the intensity of the activity — in other words, the harder you work, the more calories you burn.

“This is true with walking in that the caloric burn will depend on how fast and long you walk, your body type and even the surface you walk on,” she says. “[That said], an average number for calories burned during a 30-minute walk at 3.5 miles per hour is 107 to 159 for a person weighing 125 to 185 pounds, but this can vary based on additional factors.”

Is walking enough exercise?

Depending on your goals, current health and approach, walking can be enough exercise for many people, Oksayan says.

“When done with a moderate to vigorous approach, it is effective in burning calories and helping to lose or maintain weight,” she says. “Walking, especially uphill or on uneven terrain, strengthens muscles in the lower body and can have an effect on improving balance and bone density.”

As we age, it becomes important to perform activities that can improve balance, flexibility and posture, and walking addresses these factors by promoting coordination and balance, strengthening your core and encouraging upright posture, Oksayan adds. In certain cases, however, walking may not be enough to achieve certain fitness goals if they are based on significant muscle gain, sports performance or rehabilitation. In those cases, walking could be complemented by more intense strength and cardio training.

Can I walk every day?

In a word, yes. Walking is easy to incorporate every day, whether it’s with a focused workout or while multitasking such as by walking to complete an errand.

“Movement every day is imperative, and walking can be incredibly beneficial for both your physical and mental health,” Oksayan says.

What are some good walking apps or resources?

While walking is fairly easy to do on your own, you can add more variety by incorporating guided workouts from apps such as Peloton, iFit, Aaptiv and Nike Training Club.

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Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.