Sometimes you’ll go five minutes, and that’s totally fine,” she says. “Don’t put stress on yourself to take these big walks right off the bat.

This allows you to listen to your body and reassess your capacity.Īs you loop once around, ask yourself: How do I feel? If you feel good, then go around one more time. If you’re brand-new to walking, find a location where you can make small loops, which allows you to continually pass by your starting point, says Boyle. Here’s what beginners need to know to feel strong on their feet. It's different from a casual stroll with your best friend or dog (where you may be moving at a slower pace), but it's easy to do with some extra attention to your speed and form. When you get home from your walk, simply rely on your next meal or snack, says Ryan.įortunately, walking for fitness comes with almost no learning curve. Or, refuel with dried fruit or your favorite energy bar (and water). She recommends a sports drink for some calories and hydration. In that case, aim for a snack with about 30 grams of carbohydrates per hour. What about midwalk eats? It’s really only necessary if you know you’re going to be out on a walk for longer than an hour, says Ryan. Conversely, advises Ryan, if you prefer to walk as soon as you wake up, drink water to hydrate before the walk (no matter the temperature outside) and plan for an easy-paced walk, since you’ll be hoofing it on an empty stomach. You might not even need to fuel at all depending on when you last ate (more on that below).įor more moderate walks, Ryan says: “Think about the time of day you walk and your meal pattern.” Do you like walking in the morning? Let breakfast settle for a bit and head out for your walk - you’ll have plenty of gas in the tank for each step. You shouldn’t have to pay too much attention to pre-workout fueling for moderate walking if you’re planning to walk for under an hour or so. It may be better to try a lower-impact sport, such as stationary bike riding or swimming, Dr. If you have an injury or other chronic health problem that might be made worse with walking, it’s a good idea to speak with your physician before you start a walking workout regimen. Other problems, such as knee injuries or spine osteoarthritis, can be aggravated by walking, too. Robinson, MD, a sports medicine physician at the Hospital for Special Surgery in New York City. While it’s important to speak with your physician before embarking on any new exercise routine, especially if you have a chronic condition like heart disease or asthma, walking is safe for most people, says James N. The common advice, to aim for 10,000 steps per day, is actually based on little scientific evidence, with some research suggesting just 7,500 steps per day may be a more significant threshold for improved health. Paluch, whose research focuses on the health benefits of daily step counts. On the other hand, there are no official recommendations for how many steps to take per day, says Dr. That means five 30-minute walks per week can fulfill that cardiovascular exercise recommendation, as long as you’re walking at a challenging enough pace to make it moderate intensity. The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of this type of activity per week to promote cardiovascular health and lower the risk of other chronic diseases, and note that more exercise is generally linked with more health benefits. Walking falls into the category of moderate-intensity aerobic exercise when you walk at a pace that quickens your breathing somewhat (though you should still be able to have a conversation comfortably). (Though factors like speed and incline grade can certainly make some steps more intense than others.) “All steps, regardless of intensity, count toward our physical activity and can have health benefits,” says Amanda Paluch, PhD, an assistant professor at the University of Massachusetts in Amherst who researches physical activity epidemiology and kinesiology. When does walking qualify as a workout rather than a few steps here and there to toss laundry in the dryer or get a snack from the kitchen? Those types of steps and the steps you take on a designated walk (like a 30-minute walk through your neighborhood or an afternoon hike) are all valuable for your overall wellness. You can do it anywhere, from marching in place while sitting in a chair to challenging yourself with power walking,” says Carrie Boyle, a walking coach with 99 Walks, a virtual walking program, as well as an NASM-certified personal trainer. “Walking is for all levels in the fitness journey. When it comes to exercise, walking is an ideal place to start.

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