You can start fitting walk breaks into your busy schedule today — whether outside, in a stairwell, or even at your desk

Did you know walking just 30 minutes a day can potentially help prevent chronic diseases like  type 2 diabetes and heart disease while also promoting , weight loss, and boosting cognitive health?^[1] To help you experience these benefits, we’ve put together this guide on how to start a walking routine.

We’ll cover how to start a healthy walking routine that fits your lifestyle, with tips for maximizing your strolls and staying safe and motivated. No need to wait for the perfect time for exercise or specialized walking equipment. You can start fitting walk breaks into your busy schedule today — whether outside, in a stairwell, or even at your desk.

Starting a walking routine 

While starting a walking routine can be beneficial, it’s important to do it safely and effectively. Here are some tips to help you get started.

Note: Remember to consult your healthcare professional before undertaking any new exercise routine, including walking, to ensure it is safe and appropriate for your individual health needs.

Get your gear

Yes, you can do your daily 30-minute walk in your office shoes, but they might not be the most comfortable. Also, walking for extended periods in shoes that aren’t a great fit for walking can cause injuries.^[2] So, invest in a good pair of walking shoes that comfortably fit your feet.

Also, if you want to monitor your progress as you start your walking routine, use a fitness tracker. You can install one on your smartphone or wear a smartwatch with built-in tracking features. It will help you stay on top of your progress by providing insights into the steps, distance, or time you walk daily.

Pick your pace

Walking at any pace can be beneficial, but each pace offers unique benefits. For instance, most walking routines for beginners or individuals with mobility issues maintain a slow pace. It provides a gentle workout that burns calories, works the heart, and improves circulation.

On the other hand, walking at a moderate to brisk pace can be more taxing and burn calories faster for weight loss. Walking at these speeds can also boost stamina and cardiovascular health.^[3] 

Before settling on a pace, consider your fitness level and exercise goals. Choose a pace that challenges you without causing strain, gradually increasing intensity as your endurance improves.

Think safety first

While walking is typically one of the easier and safer exercises, you still may need to take some safety precautions. For instance, if you’re new to walking and have low fitness levels or mobility issues, start with a slow pace to build your strength and stamina.

Some safety best practices to consider incorporating into your routine include: 

• Carry your ID with you. 
• If using earbuds for music or calls, keep the volume low and turn off active noise cancellation (ANC) so you can hear your surroundings and avoid dangers. 
• Make sure at least one person knows your walk times and routes.
• Use a sidewalk when available.
• If there are no sidewalks, walk facing traffic as far to the left as you can.^[4]
• Prefer night walks? If so, make yourself more visible with bright or reflective clothing so other road users can see you and avoid collisions.

Plan your program

The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity aerobic activity each week to protect your health.^[5] Instead of taking a 150-minute walk all at once, you can break it into 30-minute walks spread across 5 days each week.

Your walking program should also consider your current activity and strength levels, gradually increasing intensity to match your physicality and goals. Follow these steps to build such a program:^[6]

1. Determine your baseline: Use a fitness tracker to identify how many steps you take on an average day. Treat this as your baseline. From there, you can set realistic goals to walk more for better health. 
2. Aim for weekly goals: You could, for example, work toward increasing your daily step count by 500-1,000 steps each week. Alternatively, if your average walking time is 10 minutes per day, you could work toward gradually increasing it by 10 minutes each week.
3. Rest days: Your weekly walk program should provide 1-2 rest days for your body to recover, preventing overuse injuries. If you feel too sore or tired after a rest day, consider taking an extra rest day or reducing your pace.

Here’s a sample of what a 4-week walking program for beginners could look like:

• Week 1: 10-minute walk at a slow pace on Monday, Tuesday, Thursday, Friday, and Saturday, with Wednesday and Sunday for rest.
• Week 2: 15-minute walk at a slow pace on Monday, Tuesday, Thursday, Friday, and Saturday, with Wednesday and Sunday for rest.
• Week 3: 20-minute walk at a slow to moderate pace on Monday, Tuesday, Thursday, Friday, and Saturday, with Wednesday and Sunday for rest.
• Week 4: 30-minute walk at a moderate pace on Monday, Tuesday, Thursday, Friday, and Saturday, with Wednesday and Sunday for rest.

Benefits of starting a walking routine

Exercise is essential for maintaining your health, and walking is typically among the easiest exercises you can do. Since walking is low-impact, you’re less likely to experience injuries or wear yourself out. Its convenience makes it perfect for easing into a healthier lifestyle or starting an exercise routine for the first time.

Here are other benefits of starting a walking routine:

1. Improve heart health: Even leisurely strolls can strengthen your heart to reduce the risk of hypertension and other cardiac diseases.^[7] It can also lower cholesterol to promote cardiovascular health.^[8]
2. Boost immunity: A study showed that individuals who walk at least 20 minutes a day, 5 times a week, had fewer sick days.^[9] They also recovered faster when they did fall sick.^[10]
3. Manage or help prevent diabetes: Walking can help lower blood glucose and improve insulin resistance to prevent diabetes.^[11]
4. Stay strong, sharp, and active: Walking can build endurance and strengthen your body, helping you stay strong, maintain independence, and reduce healthcare costs as you age.^[12] It can also protect cognition and reduce the risk of dementia.^[13][14]
5. Minimize stress: Exercising can aid sleepand improve mood by reducing stress, releasing endorphins, and promoting relaxation.^[15]
6. Aid weight loss: Regular walks can burn excess calories to help you achieve or maintain your desired weight.^[16]

You don’t have to start a walking routine on your own. With the help of Sincerely Health^TM, you can track your steps and move more to help prevent diabetes, help protect cardiovascular health, and live better.

Commit to a walking routine for beginners

Being more active can help you think, feel, sleep, and perform better. And now that you know how to start a walking routine, you can take your first steps toward improving your health and quality of life.

However, starting a walking routine won’t change your life overnight. Just remember that you can only experience walking’s benefits by being consistent and committed to your routine.

If a routine isn’t working for you, don’t be afraid to adjust it to match your body and unique needs. It doesn’t have to be the exact same routine as the one we shared earlier.

Need help sticking with your walking plan? Sincerely Health has your back. Earn healthy points* for completing daily physical activities and redeem them as grocery discounts with our grocery app.

Download your app on the App Store today

Frequently asked questions

How long does it take to see the benefits of walking every day?

While some benefits of daily walking can be experienced immediately, significant health improvements are typically observed with regular practice over weeks or months. Consistency is key to maximizing the advantages of daily walking.

How to start walking when you are out of shape?

Start slow with a 10-15 minute walk, 3-5 times weekly, and gradually increase your walking pace and duration as your fitness improves. For example, you can add 5 minutes to your walk each week.

Is walking considered a form of exercise?

Yes, walking is a form of exercise, and its intensity depends on your walking pace. While it mostly works your leg muscles, walking can also benefit your abdominals and lower back.

What are the benefits of creating a walking routine?

Starting a walking routine can boost cardiovascular fitness, strengthen muscles, and support weight management to improve overall health. It can also improve mental well-being, ease stress, and lower the risk of chronic diseases.

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Sources

[1] Michigan State University. Walking Helps Prevent Chronic Disease. Last reviewed December 12, 2023. https://www.canr.msu.edu/news/walking_helps_prevent_chronic_disease

[2] Harvard Health Publishing. Tips for Choosing Walking Shoes. Last reviewed May 1, 2022. https://www.health.harvard.edu/exercise-and-fitness/tips-for-choosing-walking-shoes

[3] Michigan State University. Walking Helps Prevent Chronic Disease. Last reviewed December 12, 2023. https://www.canr.msu.edu/news/walking_helps_prevent_chronic_disease

[4] New York State Governor’s Safety Committee. Pedestrian Safety. https://trafficsafety.ny.gov/tips-pedestrian-safety

[5] Office of Disease Prevention and Health Promotion. Physical Activity Guidelines Questions & Answers. Last reviewed August 24, 2021. https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/about-physical-activity-guidelines/questions-answers

[6] Boston University, American Heart Association. Six-Week Beginner Walking Plan. Last reviewed 2011. https://www.bu.edu/fitrec/files/2020/03/AHA-walking-plan.pdf

[7] Northwestern Medicine. How Many Steps a Day Should You Take to Improve Your Heart Health? Last reviewed May 2023. https://www.nm.org/healthbeat/healthy-tips/how-many-steps-a-day-should-you-take-to-improve-your-heart-health

[8] American Heart Association Journals. Walking Versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk Reduction. Last reviewed April 4, 2013. https://www.ahajournals.org/doi/10.1161/ATVBAHA.112.300878

[9] Harvard Health Publishing. 5 Surprising Benefits of Walking. Last reviewed December 7, 2023. https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking

[10] Harvard Health Publishing. 5 Surprising Benefits of Walking. Last reviewed December 7, 2023. https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking

[11] American Diabetes Association. Stepping Up to Diabetes—The Power of Walking. https://diabetes.org/health-wellness/fitness/diabetes-walking-plan

[12] National Library of Medicine. The Multifaceted Benefits of Walking for Healthy Aging: From Blue Zones to Molecular Mechanisms. Last reviewed July 26, 2023. https://pubmed.ncbi.nlm.nih.gov/37495893/

[13] National Library of Medicine. Identifying the Relationship between Leisure Walking and Prevalence of Alzheimer’s Disease and Other Dementias. Last reviewed June 30, 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9265613/

[14] University of Maryland School of Public Health. UMD Study Finds Brain Connectivity, Memory Improves in Older Adults After Walking. Last reviewed May 23, 2023. https://sph.umd.edu/news/umd-study-finds-brain-connectivity-memory-improves-older-adults-after-walking

[15] Health Assured. National Walking Month: How Walking Can Boost Your Mental Health. Last reviewed March 14, 2023. https://www.healthassured.org/blog/national-walking-month/

[16] Harvard Health Publishing. Simple Math Equals Easy Weight Loss. Last reviewed March 30, 2021. https://www.health.harvard.edu/staying-healthy/simple-math-equals-easy-weight-loss