Walk This Way

Your seven-month progressive walking workout

Are you walking yet? No, we mean really brisk walking—for fitness, bone strength, nature therapy, weight loss. Walking can also boost your energy and mood and help control blood sugar levels, and the mindful, meditative quality can reduce stress in minutes.

The pure health benefits of walking 45 minutes a day—lower blood pressure, stronger heart, reduced heart disease—make it well worth the time. Even better, you don’t need any equipment—just a good pair of walking shoes. And it’s great for newbies and exercise devotees alike.

All that said, we’re not talking about a slow stroll. For the biggest fitness bang, walking should be strenuous, which might mean power-hiking hills and stairs, even adding a slight jog as you become stronger. If you’re a new parent, strap on that baby for some added work. (Never use ankle or wrist weights, as they can cause joint injury.)

Walking smart will also help you avoid injuries and the kind of soreness that can be a deterrent to adopting a regular routine. Our progressive walking plan will take the uninitiated from beginning through about seven months and beyond. Feel free to switch days; for instance if you’d rather do your long walk or hike on Sunday, go for it.

Here’s how to make walking, the perfect exercise even better. 

Download Walking Guide [PDF]