Walking is an excellent choice of exercise. It is low impact, which minimizes the risk of
orthopedic injury. You don’t need special equipment, except a good pair of walking
shoes. Nor do you have to join a gym. Research shows that walking improves aerobic
fitness and body composition by promoting fat loss and muscle maintenance. No wonder
walkers are more likely to stick with their exercise program than those who choose any
other activity.
Before you begin, it’s important to seek medical clearance from a physician, especially
if you’ve been sedentary or recovering from an illness. You will want to start slowly
and progress gradually.
I’m often asked how many miles, at a brisk walk, are needed to stay in good shape. It’s
a good idea to average three miles per session, four to five days a week. Add 30
minutes of enjoyable activity, such as gardening, on the other two days a week and you
will have an effective fitness program with lifetime benefits.
Walking at a brisk pace (3.5 to 4 mph) will most likely challenge your cardiovascular
system and help optimize the number of calories you expend each session. This will take
you about 45 to 50 minutes. Remember to begin slowly and progress gradually. Add no
more than 10 percent per week to your total exercise distance or time. For example, if
you walk one mile three times a week, increase to 1.1 miles per session the following
week.
If you’re thinking about starting a walking workout on your own, you might want to
begin with a progressive 12-week program you can adapt to your needs.
Week 1
Three sessions (M-W-F or T-Th-S), 12 to 15 minutes each
Fairly light exertion
Average calories burned in a week: 129-162
Week 2
Three sessions (M-W-F or T-Th-S), 15 to 17 minutes each
Fairly light exertion
Average calories burned in a week: 162-183
Week 3
Three sessions (M-W-F or T-Th-S), 17 to 20 minutes each
Fairly light to somewhat hard exertion
Average calories burned in a week: 183-252
Week 4
Three sessions (M-W-F or T-Th-S), 20 to 25 minutes each
Fairly light to somewhat hard exertion
Average calories burned in a week: 252-315
Week 5
Three sessions (M-W-F or T-Th-S), 25 to 30 minutes each
Somewhat hard exertion
Average calories burned in a week: 315-378
Week 6
Four sessions on non-consecutive days (Su-T-Th-S), 30 minutes each
Somewhat hard exertion
Average calories burned in a week: 504
Week 7
Four sessions on non-consecutive days, 30 to 35 minutes each
Somewhat hard exertion
Average calories burned in a week: 504-588
Week 8
Four sessions on non-consecutive days, 35 to 40 minutes each
Somewhat hard exertion
Average calories burned in a week: 588-672
Week 9
Four sessions on non-consecutive days, 40 to 45 minutes each
Somewhat hard exertion
Average calories burned in a week: 672-756
Week 10
Four sessions on non-consecutive days, 45 minutes each
Somewhat hard (3.5 to 4 mph pace)
Average calories burned in a week: 864
Week 11
Four sessions on non-consecutive days, 45 to 50 minutes each
Somewhat hard (3.5 to 4 mph pace)
Average calories burned in a week: 864-960
Week 12
Four to five days, 45 to 50 minutes a day
Somewhat hard (3.5 to 4 mph pace)
Average calories burned in a week: 960-1,200
Be sure to warm up slowly and stretch at least three days each week, with major
emphasis on the muscles of the legs and lower back. Monitor yourself for symptoms of
overexertion, including shortness of breath, insomnia and feelings of fatigue an hour
after completing exercise. Make your walks enjoyable by inviting a friend, choosing a
scenic route or listening to music. Challenge yourself in the later weeks of the program
by adding hills or stairs. Keep your program flexible. If you miss a week, simply start
again at the previous week’s level.
orthopedic injury. You don’t need special equipment, except a good pair of walking
shoes. Nor do you have to join a gym. Research shows that walking improves aerobic
fitness and body composition by promoting fat loss and muscle maintenance. No wonder
walkers are more likely to stick with their exercise program than those who choose any
other activity.
Before you begin, it’s important to seek medical clearance from a physician, especially
if you’ve been sedentary or recovering from an illness. You will want to start slowly
and progress gradually.
I’m often asked how many miles, at a brisk walk, are needed to stay in good shape. It’s
a good idea to average three miles per session, four to five days a week. Add 30
minutes of enjoyable activity, such as gardening, on the other two days a week and you
will have an effective fitness program with lifetime benefits.
Walking at a brisk pace (3.5 to 4 mph) will most likely challenge your cardiovascular
system and help optimize the number of calories you expend each session. This will take
you about 45 to 50 minutes. Remember to begin slowly and progress gradually. Add no
more than 10 percent per week to your total exercise distance or time. For example, if
you walk one mile three times a week, increase to 1.1 miles per session the following
week.
If you’re thinking about starting a walking workout on your own, you might want to
begin with a progressive 12-week program you can adapt to your needs.
Week 1
Three sessions (M-W-F or T-Th-S), 12 to 15 minutes each
Fairly light exertion
Average calories burned in a week: 129-162
Week 2
Three sessions (M-W-F or T-Th-S), 15 to 17 minutes each
Fairly light exertion
Average calories burned in a week: 162-183
Week 3
Three sessions (M-W-F or T-Th-S), 17 to 20 minutes each
Fairly light to somewhat hard exertion
Average calories burned in a week: 183-252
Week 4
Three sessions (M-W-F or T-Th-S), 20 to 25 minutes each
Fairly light to somewhat hard exertion
Average calories burned in a week: 252-315
Week 5
Three sessions (M-W-F or T-Th-S), 25 to 30 minutes each
Somewhat hard exertion
Average calories burned in a week: 315-378
Week 6
Four sessions on non-consecutive days (Su-T-Th-S), 30 minutes each
Somewhat hard exertion
Average calories burned in a week: 504
Week 7
Four sessions on non-consecutive days, 30 to 35 minutes each
Somewhat hard exertion
Average calories burned in a week: 504-588
Week 8
Four sessions on non-consecutive days, 35 to 40 minutes each
Somewhat hard exertion
Average calories burned in a week: 588-672
Week 9
Four sessions on non-consecutive days, 40 to 45 minutes each
Somewhat hard exertion
Average calories burned in a week: 672-756
Week 10
Four sessions on non-consecutive days, 45 minutes each
Somewhat hard (3.5 to 4 mph pace)
Average calories burned in a week: 864
Week 11
Four sessions on non-consecutive days, 45 to 50 minutes each
Somewhat hard (3.5 to 4 mph pace)
Average calories burned in a week: 864-960
Week 12
Four to five days, 45 to 50 minutes a day
Somewhat hard (3.5 to 4 mph pace)
Average calories burned in a week: 960-1,200
Be sure to warm up slowly and stretch at least three days each week, with major
emphasis on the muscles of the legs and lower back. Monitor yourself for symptoms of
overexertion, including shortness of breath, insomnia and feelings of fatigue an hour
after completing exercise. Make your walks enjoyable by inviting a friend, choosing a
scenic route or listening to music. Challenge yourself in the later weeks of the program
by adding hills or stairs. Keep your program flexible. If you miss a week, simply start
again at the previous week’s level.
What’s the best time to exercise? Whatever you find most convenient and
enjoyable. Try rotating your schedule to a different time of day each week to see
which you enjoy more and which times best fit into your schedule. Here are some
things to consider as you decide:
Morning: Many people enjoy exercise in the morning because they can roll out of
bed, exercise, shower and be done for the day. Proponents of early-morning
exercise say they are less likely to engage in unhealthy eating behaviors on the
days they exercise in the early morning. Many report less anxiety and better
moods throughout the day. A small amount of research indicates that individuals
may increase utilization of fat as an energy source with morning exercise.
However, if you need to cut sleep short or rush to fit in your morning workouts,
the additional stress may negate the benefits.
Midday: Office workers may enjoy walking 30 to 45 minutes at lunch. Many find
the mental break and physical exertion helps them concentrate in the early
afternoon when alertness tends to wane. Moderately paced walking rarely
requires a shower afterward, and the simplicity of changing into walking shoes
makes it convenient. The down side to this regime is busy work schedules and
meetings that cause you to skip exercise and work through lunch.
After work (late afternoon/early evening): Fans of this schedule like to work off
the stress of the day. It’s also more likely they will exercise than if they simply
went home. Many people look forward to the social interaction at this time of
day. Showers and time pressures are usually not as problematic. Fatigue and
family obligations may be more likely to interfere with this schedule.
In general, it is better to walk before eating or wait at least two hours after a
heavy meal to exercise vigorously. Morning exercisers may opt for a light snack
of juice and a piece of toast before exercise. Eating before exercise, especially a
high-fat meal, places stress on the cardiovascular system. Anyone with health
concerns such as heart disease, high blood pressure or diabetes should avoid
exercise after eating.
As for exercise at night, be sure not to exercise vigorously for at least two hours
before your regular bedtime. The physiological arousal of exercise may delay
sleep. Unless you can sleep later in the morning, you may not get the full eight
hours your body requires.
After experimenting with various times, you may find the best strategy is to keep
your schedule flexible. Set a goal of walking in the morning three days each
week, then walk at lunch two days. Take the dog for a walk on weekends. The
primary goals are to be consistent and to enjoy your exercise.
enjoyable. Try rotating your schedule to a different time of day each week to see
which you enjoy more and which times best fit into your schedule. Here are some
things to consider as you decide:
Morning: Many people enjoy exercise in the morning because they can roll out of
bed, exercise, shower and be done for the day. Proponents of early-morning
exercise say they are less likely to engage in unhealthy eating behaviors on the
days they exercise in the early morning. Many report less anxiety and better
moods throughout the day. A small amount of research indicates that individuals
may increase utilization of fat as an energy source with morning exercise.
However, if you need to cut sleep short or rush to fit in your morning workouts,
the additional stress may negate the benefits.
Midday: Office workers may enjoy walking 30 to 45 minutes at lunch. Many find
the mental break and physical exertion helps them concentrate in the early
afternoon when alertness tends to wane. Moderately paced walking rarely
requires a shower afterward, and the simplicity of changing into walking shoes
makes it convenient. The down side to this regime is busy work schedules and
meetings that cause you to skip exercise and work through lunch.
After work (late afternoon/early evening): Fans of this schedule like to work off
the stress of the day. It’s also more likely they will exercise than if they simply
went home. Many people look forward to the social interaction at this time of
day. Showers and time pressures are usually not as problematic. Fatigue and
family obligations may be more likely to interfere with this schedule.
In general, it is better to walk before eating or wait at least two hours after a
heavy meal to exercise vigorously. Morning exercisers may opt for a light snack
of juice and a piece of toast before exercise. Eating before exercise, especially a
high-fat meal, places stress on the cardiovascular system. Anyone with health
concerns such as heart disease, high blood pressure or diabetes should avoid
exercise after eating.
As for exercise at night, be sure not to exercise vigorously for at least two hours
before your regular bedtime. The physiological arousal of exercise may delay
sleep. Unless you can sleep later in the morning, you may not get the full eight
hours your body requires.
After experimenting with various times, you may find the best strategy is to keep
your schedule flexible. Set a goal of walking in the morning three days each
week, then walk at lunch two days. Take the dog for a walk on weekends. The
primary goals are to be consistent and to enjoy your exercise.
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