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Make Your Walk a Workout

How to start (and stick to) a walking program, whether you're new to exercise or already fit.

By Linda Melone
WebMD Feature

Reviewed by Brunilda Nazario, MD

Walking while listening to podcasts and audiobooks made it easy for Janet Zinn to stick to her daily exercise program. "I walk at least three miles, sometimes six or 10," says Zinn, 51, of New York.

After a year of regular walking, Zinn dropped more than 60 pounds. She's kept it off for eight months and continues to walk as her main form of exercise.

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As one of the simplest exercises, walking requires no equipment aside from a good, supportive pair of walking shoes. "Exercise doesn't have to be hard to be effective," says Julia Valentour, MS, exercise physiologist and program coordinator for the American Council on Exercise (ACE). "The recommended 30 minutes can be broken up into two, 15-minute sessions or even three, 10-minute sessions, making it easy to weave into a busy lifestyle."

Weight loss isn't the only benefit of a walking program. Regular walking helps lower cholesterol, reduces the risk of type 2 diabetes, increases bone strength, and improves circulation.

"Just a few extra steps each day is a simple and easy way to take an active role in maintaining a significantly healthier life," says Timothy Gardner, MD, past president of the American Heart Association.

Starting a Walking Program

Check with your doctor before starting any new exercise program if you've been inactive for a while.

To start your walking program:

Establish a baseline, says Courtenay Schurman, MS, CSCS, author of The Outdoor Athlete. "If you've been sedentary, start walking three times a week at a stroll for 20 minutes." Work your way up to five or so times a week, 30 minutes per session, for a total of 2.5 to 3 hours per week.

Choose distance or time. Some walkers focus on distance, others target time. "Ultimately, it's about speed," Schurman says. "If you can walk five miles but it takes you five hours to do it, it's not a fit level of work. So use both distance and time, as well as heart rate."

Check the intensity. Exercising at a particular heart rate percentage enables you to gauge the difficulty of your workout.

You can check your heart rate by manually checking your pulse or purchase a simple heart rate monitor. Keep in mind, however, that the traditional heart rate formula standards do not fit everyone. "Most recommendations suggest starting out at 70% to 75% of your maximum heart rate, but this may not be enough if you're fit," Schurman says.

Or use the "talk test" to gauge your exercise intensity. "If you can string together six to eight words or chat briefly, you're in your aerobic zone," Schurman says. But if you find yourself gasping for air, lower the intensity. If you can say several phrases with one breath, you may not be working out hard enough.

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