Lifestyle Lessons: Walk Your Way to Good Health

Research shows that people who walk at least 10,000 steps each day are more likely to maintain a healthy weight as compared to those taking less than 5,000 steps. In addition to helping you maintain a healthy weight, walking is free, easy and fun to do. Keep reading to learn more about how to walk your way to good health.

Getting Started

Before beginning a walking exercise regimen, it’s best to invest in a solid pair of walking shoes that are designed to give you flexibility, proper support and adequate comfort when you hit the pavement or treadmill.

When first beginning a walking routine, start with 15 to 30 minutes of walking daily. Then, add five or 10 minutes to your walking session weekly as you increase your fitness level. 

Establishing a Routine

Here are some other tips for setting a routine and getting the most out of walking:

  • Walk for 30 minutes most days of the week at a pace in which you can talk comfortably and carry on a conversation.
  • To lose weight, walk 45 to 60 minutes a day at a pace in which you can talk with a bit of difficulty. Try to do this at least five days per week.
  • To increase your aerobic and cardiovascular fitness, walk for 20 minutes at a fast pace in which you are breathing hard three to four days per week.
  • Regardless of which routine you select, stretch for 5 to 10 minutes before and after your workout to avoid injuries and to maintain flexibility.

Staying Motivated

To keep your motivation going strong once you’ve started a walking routine, consider joining a walking club or recruit a friend to walk with you. Once you’ve increased your fitness level, register for a challenging walking event or walk to support a charity that you believe in. Incorporate walking into your family’s routine as well. Not only will you bond with your loved ones, but walking will also benefit your health with each stride.

This flyer is for informational purposes only and is not intended as professional advice. © 2008-2010, 2013, 2016, 2021 Zywave, Inc. All rights reserved.