Walking is a popular aerobic activity. It is easy to do, you don't need special equipment, and it can be done almost anywhere. To get aerobic benefit, you must walk briskly-fast enough to make your pulse and breathing increase, but not so fast that you can't talk comfortably.
Some people start by walking daily during lunch or after work. Others start more gradually, with a 10- to 30-minute walk every other day. You can add up exercise time over the course of a day or week. Walking 10 minutes, 3 times a day is roughly equivalent to walking 30 minutes, once a day. Build up your walking routine bit by bit, and aim for at least 2½ hours a week of brisk walking.
You can increase your walking in simple ways. These suggestions can get you started, and you can probably think of more ways.
Add a few extra steps to your daily activities:
Walk instead of drive for short trips. Examples may include walking to:
Find a new area to walk in. Allow yourself some extra time in case this walk takes longer than your usual route. Because new areas may pose some safety concerns, try a new area only during daylight, and choose well-populated areas, such as:
Walk at various times of day. Use "transition times" (times between activities when you don't have to be anywhere) to get out and walk, such as:
For more information, see the topic Fitness.
ByHealthwise StaffPrimary Medical ReviewerAnne C. Poinier, MD - Internal MedicineDonald Sproule, MDCM, CCFP - Family MedicineAdam Husney, MD - Family MedicineSpecialist Medical ReviewerNancy Ann Shadick, MD, MPH - Internal Medicine, RheumatologyElizabeth T. Russo, MD - Internal Medicine
Current as ofMarch 13, 2017
Current as of: March 13, 2017
Anne C. Poinier, MD - Internal Medicine
& Donald Sproule, MDCM, CCFP - Family Medicine & Adam Husney, MD - Family Medicine & Nancy Ann Shadick, MD, MPH - Internal Medicine, Rheumatology & Elizabeth T. Russo, MD - Internal Medicine
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