Most Effective Exercises: Walking

Why it’s a winner: You can walk anywhere, anytime, either on a treadmill or with no equipment other than a good pair of shoes.

How to: Beginners should start by walking five to 10 minutes at a time, gradually moving up to at least 30 minutes per session. As you progress, lengthen the time of your walks before boosting your speed or incline.

The easiest way to get a walking habit started is to pick small walks to do regularly.

  • Choose a convenience store that you visit often and decide to always walk when you need something from there (ideally, one that is about a 15 minute round trip if you are just starting your routine).
  • Or pick a friend to start walking with you on your breaks at work, talking will help pass the tim and distance before you know it.
  • If you have kids or pets that can go to a park, choose one close by and start walking there once or twice a week.

By attaching it to activities you are already doing, it becomes less daunting and new. Then before you realize, you’re walking a few times a week without ever thinking about it.


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