Walking Guide: Steps & Benefits

Walking is one of the most beneficial lifelong activities. While it may not burn many calories, around 100 per mile, increasing your daily mileage can significantly impact weight management. According to Harvard Health Watch, a study revealed that the average person gains approximately 2.2 pounds annually during middle age. However, over 15 years, the study found that individuals who walked regularly gained significantly less weight than those who didn't.

Walking offers numerous health benefits, including reducing the risk of high blood pressure, heart disease, diabetes, dementia, and cancer, as well as decreasing fibromyalgia pain. Walking might even be more beneficial than running. Walkers have a significantly lower risk of exercise-related injuries compared to runners, whose legs absorb about 100 tons of impact force in a single mile. If you are starting your fitness journey, fitness walking is a fantastic starting point.

WHAT TO WEAR ON YOUR WALKS

Comfort is key. You don't need fancy spandex or workout clothes unless you prefer them. As you walk further and faster, you might want dedicated fitness walking clothes that wick away sweat or allow layering for different weather conditions. But for a beginning fitness walker, comfort is paramount.

A fitness shoe is essential. Walking, running, or cross-trainers are suitable for walking workouts that yield substantial health and weight-loss benefits. Don't skimp on shoes. You need shock absorption to protect your joints and support for stronger and longer walks.

THE KEY TO MAKING THE MOST OF WALKING

The essence of a fitness walk lies not in foot strike or arm swing, but in the "belly button-to-spine" action, often termed "tummy tuck". This maneuver enhances walk effectiveness, safeguards your back and actively engages your abs.

During your walk, draw your belly button towards your spine. This deep muscle layer is crucial for back support. It stabilizes your core, enabling powerful leg movement. Additionally, it activates your core, promoting engagement of other muscle groups during your walk.

6 EASY STEPS TO FITNESS WALKING

Once you've equipped yourself with suitable shoes and a comfortable outfit, follow this plan:

Think of a brisk pace as when you’re late for an appointment and need to hurry. It should elevate your heart rate to a moderate intensity exercise zone, or about 60% of your maximum heart rate. This intensity requires more oxygen for working muscles, making it ideal for weight loss and calorie burning.

WHAT’S NEXT?

Aim for five, 30-minute exercise sessions each week. Increasing your daily step count is an excellent fitness goal. Even if you've been exercising regularly for years, it’s crucial to take regular walking breaks to counteract the negative effects of prolonged sitting. That's why adding more steps to your day is beneficial for your waistline and overall health.

A beginner should aim to walk 1 mile in about 18 minutes. You should be able to reach that goal quickly within a few weeks of consistent walking. Then, extend your walking distance to 2 miles, regardless of the time it takes, and finally aim to complete 2 miles in 30 minutes. This is a strong walking pace that will reward you with good general fitness.

Start with this 7-Day Walking Program. Once you're prepared, try this 4-Week Walking Plan. Want to make things more challenging? Add in High-Intensity Intervals.

10 WAYS TO ADD MORE STEPS TO YOUR DAY

Besides fitness walking, or walking for exercise, the number of steps you take each day is a way to track your total movement. Even if you walk 2,000–5,000 steps on a fitness walk, that doesn't mean you should stay seated the rest of the day.

Whether you aim for 10,000 steps daily or have bigger ambitions, these 10 simple suggestions can help you gradually boost your daily step count:

1. SCHEDULE WALKING BREAKS

Instead of attempting to complete all your steps in one go, distribute them throughout the day. If you find yourself sitting for extended periods at work, set an hourly reminder to take a 15-minute walk. Doing this five times a day could help you achieve your 10,000 step goal before you leave the office!

2. WALK WHILE TALKING>

Make it a rule to walk whenever you take a phone call. Whether you’re in your office or at home, pace around. If the weather is pleasant, take your phone outside for a revitalizing call. Turning every call into a walking one can naturally boost your daily step count.

3. WALK AND LISTEN TO SOMETHING

Listen to a podcast or audiobook while walking to distract yourself from the time you've been walking.

4. SUGGEST A WALKING MEETING

Suggest converting one-on-one or small-group meetings into walking meetings to boost both your step count and creativity. Walking meetings can promote fresh ideas and diverse communication styles.

5. WALK WHEREVER YOU CAN

Walk whenever possible, like taking your kids to school, commuting to work, or running errands.

10. COOK AND CLEAN

Even cooking in a small kitchen can be surprisingly active. Cleaning, yard work, and other chores also contribute to your step count. Carry groceries in one bag at a time. Walk around the ironing board while ironing. There are countless ways to stay active while tackling your chores.