1. Burn calories

Walking can help you burn calories. Burning calories can help you maintain or lose weight

Your actual calorie burn will depend on several factors, including: 

  • walking speed
  • distance covered
  • terrain (you’ll burn more calories walking uphill than you’ll burn on a flat surface)
  • your weight

You can determine your actual calorie burn through a calorie calculator. For a general estimate, you can also refer to this chart.

2. Strengthen the heart 

Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19 percentTrusted Source. And your risk may reduce even more when you increase the duration or distance you walk per day.

3. Can help lower your blood sugar 

Taking a short walk after eating may help lower your blood sugar. 

small study found that taking a 15-minute walk three times a day (after breakfast, lunch, and dinner) improved blood sugar levels more than taking a 45-minute walk at another point during the day. 

More research is needed to confirm these findings, though. 

Consider making a post-meal walk a regular part of your routine. It can also help you fit exercise in throughout the day.

4. Eases joint pain

Walking can help protect the joints, including your knees and hips. That’s because it helps lubricate and strengthen the muscles that support the joints. 

Walking may also provide benefits for people living with arthritis, such as reducing pain. And walking 5 to 6 miles a week may also help prevent arthritis.

5. Boosts immune function 

Walking may reduce your risk for developing a cold or the flu. 

One study tracked 1,000 adults during flu season. Those who walked at a moderate pace for 30 to 45 minutes a day had 43 percent fewer sick days and fewer upper respiratory tract infections overall. 

Their symptoms were also lessened if they did get sick. That was compared to adults in the study who were sedentary. 

Try to get in a daily walk to experience these benefits. If you live in a cold climate, you can try to walk on a treadmill or around an indoor mall.

6. Boost your energy 

Going for a walk when you’re tired may be a more effective energy boost than grabbing a cup of coffee. 

Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels

7. Improve your mood 

Walking can help your mental health. StudiesTrusted Source show it can help reduce anxiety, depression, and a negative mood. It can also boost self-esteem and reduce symptoms of social withdrawal. 

To experience these benefits, aim for 30 minutes of brisk walking or other moderate intensity exercise three days a week. You can also break it up into three 10-minute walks.

8. Extend your life

Walking at a faster pace could extend your life. Researchers found that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death. 

But walking at a brisk or fast pace (at least 4 miles per hour) reduced the risk by 24 percent. The study looked at the association of walking at a faster pace with factors like overall causes of death, cardiovascular disease, and death from cancer.

9. Tone your legs 

Walking can strengthen the muscles in your legs. To build up more strength, walk in a hilly area or on a treadmill with an incline. Or find routes with stairs. 

Also trade off walking with other cross-training activities like cycling or jogging. You can also perform resistance exercises like squats, lunges, and leg curls to further tone and strengthen your leg muscles

10. Creative thinking 

Walking may help clear your head and help you think creatively. 

study that included four experiments compared people trying to think of new ideas while they were walking or sitting. Researchers found participants did better while walking, particularly while walking outdoors. 

The researchers concluded that walking opens up a free flow of ideas and is a simple way to increase creativity and get physical activity at the same time. 

Try to initiate a walking meeting with your colleagues the next time you’re stuck on a problem at work.

Tips for staying safe while walking 

To ensure your safety while walking, follow these tips: 

  • Walk in areas designated for pedestrians. Look for well-lit areas if possible. 
  • If you walk in the evening or early morning hours, wear a reflective vest or light so cars can see you.
  • Wear sturdy shoes with good heel and arch support. 
  • Wear loose, comfortable clothing.
  • Drink plenty of water before and after your walk to stay hydrated.
  • Wear sunscreen to prevent sunburn, even on cloudy day


The number of calories burned walking will depend on your weight, the distance and speed you walk, and the type and level of terrain.

An estimate is that a 200 pound person burns 286 calories per hour walking 2.5mph (a normal speed for walking a dog) on a firm, level surface. A 140 pound person burns 200 calories in the same scenario


Type of ActivityMETCalories Burned
Less than 2.0 mph, level, strolling, very slow2143
Carrying a 15 pound child, slow walking2.3165
To and from an outhouse2.5179
2.0 mph, level, slow pace, firm surface2.8200
Walking a dog3215
2.5 mph, level, firm surface3215
2.5 mph, downhill3.3236
Descending stairs3.5251
Walking for pleasure3.5251
2.8 to 3.2 mph, level, moderate pace, firm surface3.5251
For pleasure, work break3.5251
Pushing a stroller with child, 2.5 to 3.1 mph4286
Walking with children4286
3.5 mph, level, brisk, firm surface4.3308
Normal pace, plowed field or sand4.5322
Grass track4.8344
Carrying a 15 pound load, level ground or downstairs5358
4.0 mph, level, firm surface, very brisk pace5358
2.9 to 3.5 mph, uphill, 1% to 5% grade5.3379
Backwards, 3.5 mph, level6430
Race walking6.5465
4.5 mph, level, firm surface, very, very brisk7501
2.9 to 3.5 mph, uphill, 6% to 15% grade8573
Backwards, 3.5 mph, uphill 5% grade8573
5.0 mph, level, firm surface8.3594
5.0 mph, uphill, 3% grade9.8702


How many calories are burned walking?


Calories burned per minute = (MET x body weight in Kg x 3.5) ÷ 200

“MET” is a measurement of the energy cost of physical activity for a period of time. You can find an activity’s MET on the chart above.

A task with a MET of 1 is roughly equal to a person’s energy expenditure from sitting still at room temperature not actively digesting food.

A task with a MET of 2 uses twice as much energy as a task with a MET of 1. A task with a MET of 10 uses 10 times as much energy as a task with a MET of 1.

MET values “do not estimate the energy cost of physical activity in individuals in ways that account for differences in body mass, adiposity, age, sex, efficiency of movement, geographic and environmental conditions in which the activities are performed. Thus, individual differences in energy expenditure for the same activity can be large and the true energy cost for an individual may or may not be close to the stated mean MET level as presented in the Compendium.” (as quoted from the main page of the Compendium of Physical Activities).


A person weighs 180 pounds (81.65kg) and walks at 3 mph uphill on a 10% grade (a task that has a MET value of 8.0) for 1 hour (60 minutes).

Calories Burned from walking uphill at a 10% grade (per minute) = (8.0 x 81.65 x 3.5) ÷ 200 = 11.431

Calories Burned from walking uphill at a 10% grade (for 60 minutes) = 11.431 x 60 = 686

Calories burned walking table

This table compares shows the number of calories burned walking over time for different weights.

WeightTime (minutes)
120lbs (54.4kg)14294386129171
140lbs (63.5kg)173350100150200
160lbs (72.5kg)193857114171229
180lbs (81.6kg)214364129193257
200lbs (90.7kg)244871143214286
220lbs (99.8kg)265279157236314
240lbs (108.9kg)295786171257343

Does walking faster burn more calories?

Yes, walking faster burns more calories per minute. 

120lbs (54.4kg)8086100123143200
140lbs (63.5kg)93100117143167233
160lbs (72.5kg)107114133164191267
180lbs (81.6kg)120129150184214300
200lbs (90.7kg)133143167205238333
220lbs (99.8kg)147157183225262367
240lbs (108.9kg)160171200246286400


Most people will burn 1000 calories in 2-5 hours of walking. A 200-pound (90.7kg) person walking at 4mph (a brisk walk) will burn 1,000 calories in 2 hours. A 140-pound (63.5kg) person walking at 2.5mph will take 5 hours to burn 1,000 calories.

120lbs (54.4kg)6h15m5h50m4h60m4h4m3h30m2h30m
140lbs (63.5kg)5h21m4h60m4h17m3h29m2h60m2h9m
160lbs (72.5kg)4h41m4h22m3h45m3h3m2h37m1h52m
180lbs (81.6kg)4h10m3h53m3h20m2h43m2h20m1h40m
200lbs (90.7kg)3h45m3h30m2h60m2h26m2h6m1h30m
220lbs (99.8kg)3h25m3h11m2h44m2h13m1h55m1h22m
240lbs (108.9kg)3h7m2h55m2h30m2h2m1h45m1h15m


How many calories are burned walking over different distances?

The further you walk, the more calories you’ll burn. This chart shows the number of calories you can expect to burn over different distances.

1 km1 mile5 km5 miles10 km10 miles
120lbs (54.4kg)4369128206213343
140lbs (63.5kg)5080149240249400
160lbs (72.5kg)5791170274284457
180lbs (81.6kg)64103192309320514
200lbs (90.7kg)71114213343355572
220lbs (99.8kg)78126234377391629
240lbs (108.9kg)85137255411426686


A steady walk

To me steady walk is where the real work starts to begin. This is where you start to feel like you are doing a little bit of exercise. It’s when you go out to walk with a purpose or a time frame – so a lunchtime walk but running errands counts in this bracket, in my mind. 

You know what it’s like when you want to get some jobs done during your lunch break – you need to get to the bank, pop to the supermarket, and drop the dry cleaning in also. You can’t just stroll from one to the other, you will run out of time (unless you get more than the usual hour for lunch). And of course, that’s when seemingly all the retired people, who have all day to do their chores, seem to have the same idea as you and slow down your progress.

A much better way of having a steady walk is when you meet up with a friend for some exercise and chat. It’s so easy to lose contact with friends, so why not suggest this at the weekend with someone you haven’t seen recently, who you know would be like minded and see the benefit of a catch up walk.

A steady walk will be paced at about 3 miles per hour, or a mile every 20 minutes. Of course, we are all different, so don’t think this is set in stone.

A brisk walk

You may find that your friend you have just met up with for a steady walk actually has the same ambitions as you to lose a few pounds, get a bit of exercise, and enjoy some fresh air. They may want to up the ante and suggest that you meet once a week for a brisk walk.

Having this weekly commitment is good – it will ensure you get your trainers on and out the door. The thought that you don’t want to let down your friend is a great motivating factor, even though they may be having the same thoughts.

When you go for a brisk walk you will start to feel a little breathless, although you should still be able to hold down a conversation. It’s probably wise to do a little stretching when you set out, so that you don’t cause yourself any injuries. You want to set off at a pace that is quicker than your steady walk, but one you can keep up for about an hour.

If you don’t have a friend to walk with then don’t worry, you can still do a brisk walk, you just have to motivate yourself to keep going at a quick pace. This may be easier than when you are with a friend, although when on your own it’s all too easy to not get out in the first place.

I remember on Boxing Day I was on my own and had been working all morning. I was desperate to get out for some fresh air after lunch, so took my recycling to the local recycling centre in the supermarket car park. Having done that, and realised it was a nice day, I just set off on a brisk walk round town. I had no plans as such, just kept going out and out each time I got to a new road. Before I knew it I had done 4 miles very quickly, and felt as if I haad earned a little reward when I got back.

Power walking

Power walking is becoming more and more popular with people. Similar to a brisk walk, but just a little quicker, and using your arms to propel yourself too. It’s an all over exercise routine! 

It’s becoming an alternative to jogging, as people realise the effects of jogging can have on joints and feet. It has been suggested that power walking burns off as many calories as jogging, so it is a great option to take if trying to lose weight.

There’s a bit more into the mechanics involved in power walking. A power walker pushes off each stride from the toes, keeping the back leg straight so that you stay safe and strong. As you step forward your heel lands first, with your back leg starting to lift off from the toes. As you transfer your weight forward you can feel the power in the back leg pushing off. 

Arms work like pistons, pumping back and forth with elbows bent at 90 degrees. Using your shoulders you push forwards, raising your arm high, but your hand no no higher than shoulder level. Keeping your elbows tucked in, you should feel as if you are punching the air as you walk.

It’s possible to reach speeds of around 5 miles per hour, or in other words, walking a mile in about 12 minutes.

Race walking

If you have been power walking for a while and have a competitive streak in you, you may want to take up race walking. If so, you will need to make sure you walk on your endurance as well as speed.

If you have seen race walking on the TV when watching the Olympics, you will see that their walking gait is highly exaggerated. There’s a real wobble from side to side – it always makes people laugh, but it can be addictive to watch. 

The one rule that you must remember is to ensure that one foot is on the ground at all times, otherwise you will be in danger of earning a warning. Keep doing this and you could easily be disqualified.

Popular race distances are 10k, 20k, even up to 50k or more!

Marathon walking

A marathon is 26.2 miles, and you see many big cities and towns holding one each year. In the UK the biggest is the London Marathon, but other famous ones around the world include Boston, Tokyo, Berlin and Rotterdam. Almost all of the people entering these marathons will be running the full distance.

But more and more people are now walking marathons, with race organisers setting up specific races for walkers, often with themed points of interest. For example, the London Marathon walk at the end of September 2019 passes through 26 different film set locations – if you take part, will you be able to recognise where Bridget Jones, Love Actually and the Harry Potter films were set?

How long will a marathon take to walk, you may ask? Everybody walks at different speeds, but generally speaking a minimum of 6 hours with 8 being more typical. Of course, some will take longer, so it is best to put aside the whole day for your efforts.

Nordic walking

Nordic walking, or as it is sometimes known pole walking, was developed in Scandinavian countries as a way for skiers to train off season. You hold poles which you use to push down on, thus using lots of muscles that may not get worked as hard during normal walking styles mentioned above.

You hold the poles at one end on designed hand grips, pushing down as you walk. It is essential that your poles are the correct length, and they can be used both on hard surfaces such as pavements as well as the more common fields out in the countryside.

Nordic walking is quite often popular amongst more elderly walkers, as they enjoy the stability that the poles offer.


The Key

The key to fat loss is boosting your metabolism. Walking increases your metabolic rate and heart rate, which in turn increases oxygen and burns calories. If you walk to lose belly fat, you need to walk at a steady speed fast enough so your heart beats faster and causes you to breathe harder and deeper. The only way to lose body fat, especially belly fat, is by burning more calories than you consume. A well-balanced diet, along with a regular walking routine, will help you lose belly fat within a few weeks.

How Much

The speed at which you walk is important for weight loss. However, the distance you walk is equally important in losing belly fat. A regular, slow walk will burn about three quarters of a calorie per kilogram of body weight. This would be about 70 calories a mile if you weigh 200 pounds. A fast, brisk walk will burn about 125 calories a mile if you weigh 200 pounds. Research has shown that walking 10,000 steps each day will help you lose around 500 calories per day. If you do this every day without changing your diet, you will lose one pound of body weight per week. If you want to lose belly fat quicker, you must cover a longer distance or increase your speed to lose more calories.

How Often

How often you walk plays a big role in how much belly fat you lose. Aim toward walking a minimum of 30 to 60 minutes per day, four to six days a week. A pedometer can help you track the number of steps you take to ensure you walk the recommended 10,000 steps per day. After a while, you should be able to estimate how much belly fat and total weight loss progress you have been making.


The best time to walk to lose belly fat is early in the morning before eating breakfast. You were fasting through the night while sleeping. So when you walk right before breakfast, you will burn up the extra fats stored in your body since there is no food in your stomach. Eat foods high in protein after your walk to replenish energy and build more muscle.


How many times a week you need to walk to lose belly fat depends on the amount of belly fat you want to lose. Follow a healthy diet along with your walking routine. If you eliminate 500 calories per day, or 3,500 calories per week, you can lose one more pound of belly fat each week

Plan different routes to walk each day for a change of scenery and to avoid boredom. Add hills, steps or stairs, etc. for a more intense workout and to burn triple the amount of calories.

Add variety to your routine. Plyometrics like skipping, jumping or lifting your knees higher for 30 to 60 seconds at a time is a fun way to increase the intensity of your workout. This will burn twice as many calories and belly fat per minute.

Add music to your walk to help you get and stay motivated. This will make the time go fast. Walk with a friend or partner for support. And, most of all, set realistic goals for yourself and track your progress.


Anyone can walk to lose belly fat, but the results will vary from person to person. You will be able to see results of your weight loss within a couple of weeks. You can expect to feel better, stronger and look slimmer around the belly by walking four to six times each week for six weeks. Keep walking for good health and weight management to keep the belly fat off.


The first thing you need to do to make walks more effective is to take one!  After you take that first step here a couple tips to help make them even better:

  1. Use a pedometer.  Have your pedometer on all day long but especially for your walks.  It is important to keep track of how many steps you take each day.  You might be surprised how many steps you are actually taking.  Your goal should be to take at least 10,000 steps per day.  If you are trying to lose weight you better even step it up from there.
  2. Interval walking.  Although walking is a great way to help you lose and maintain weight, interval walking will make your walks be that much more effective and fun.  While you are walking pick a spot up ahead, like a tree or street sign, to speed walk, skip or even jog to.  Try to do this multiple times during your walk.  This will help you raise your heart rate into the aerobic zone which burns calories faster. Remember to always listen to your body.  If you ever feel light headed or dizzy, take a rest.  



Week 1:
Weight Loss Diet Plan
Early morning:1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame, melon to name a few
Breakfast:Open paneer sandwich with mint chutney / 2 idlis with sambhar / Akki roti with dill leaves and sambhar / 2 egg omelet with 2 whole grain bread slices / 2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice.
Mid-morning:4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai
Pre-lunch:1 plate of preferred salad with vinegar dressing. Recipe suggestion from blog
Lunch:2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette.
Snack:2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds.
Dinner:1 bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd.
Post-dinner (if you are up late):1 glass of whey protein shake if missed during snack or simply a glass of warm milk.

Week 2Weight Loss Diet Plan
Early morning:10 ml wheatgrass juice + 5 to 6 almonds and walnuts
Breakfast:2 medium vegetable uthappam with sambhar / 1 bowl vegetable dalia upma + chutney / 2 medium paneer, oats and ragi dosa with sambhar / 1 bowl fruit, flaxseed and oats porridge / 1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambhar / 1 sprouted red rice poha + 1 glass vegetable juice of choice
Mid-morning:1 glass Whey protein shake with milk / assorted fruit platter / Trail mix/Tender coconut juice with the malai.
Pre-lunch:1 bowl minestrone soup with more veggies and less of pasta.
Lunch:2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette.
Snack:2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds.
Dinner:bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd.
Post- dinner (if you are up late):1 glass of whey protein shake if missed during snack or simply a glass of warm milk.
Week 3Weight Loss Diet Plan
Early morning:10 Spirulina or green leafy veggie juice + 1 fruit of your choice
Breakfast:1 bowl vegetable sprout poha with chutney / 3-4 dal paddu with sambhar / 2 oats idli + sambhar / 2 methi parantha with low-fat curd / 2 mixed vegetable adai uttapams + 1 bowl mixed veg sambhar.
Mid-morning:1 fruit of your choice/fistful of Assorted nuts / 2 tbsp of trail mix
Pre-lunch:1 bowl sprout salad of choice / 1 bowl mixed veggies chunky soup.
Lunch:2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1 bowl of thick dal / 1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1 bowl low-fat curd
Snack:Til or peanut chikki with 1 cup spirulina and mixed veggie juice.
Dinner:1 bowl fruit and veggie mixed salad of choice + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd
Post-dinner (if you are up late):1 glass of whey protein shake
Week 4Weight Loss Diet Plan
Early morning:10 ml Amla juice + 3-4 walnuts and almonds mix.
Breakfast:2 medium dal paranthas (made from leftover dal if any) + 1 bowl low-fat curd / 2 Ragi veggies paddus with peanut chutney / 2 small and fluffy vegetable pancakes / 2 paranthas + 1 bowl vegetables raita / Paneer and vegetable rice bath (from leftover rice) + 1 bowl curd / 2 idlis with sambhar
Mid-morning:Amaranth seeds chikki / 3-4 dry fruits / 1 bowl cut fresh fruits of choice
Pre-lunch:1 bowl sprout salad / 1 bowl grilled chicken or fish salad
Lunch:1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadhai / 2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk / 2 vegetable millet uttapams + 1 bowl sambhar.
Snack:1 cup spiced boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea/ 1 Fruit of choice / 1 glass whey protein drink
Dinner:1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subji or dal of your choice / 1 bowl red or brown rice + 1 bowl mix veg sambhar + 1 egg bhurji.
Post-dinner (if you are up late):1 glass warm milk.



Warming up is a preparation for physical exertion or a performance by exercising or practising gently beforehand, usually undertaken before a performance or practice. Athletes, singers, actors and others warm up before stressing their muscles. It is widely believed to prepare the muscles for vigorous actions and to prevent muscle cramps and injury due to overexertion.

1. Leg Cradle To Side Lunge

How to do it: Stand on your left leg and lift your right leg of the ground opening your right knee to the right. Grab below your right knee with your right hand and above your right shoe with your left hand. Lift your right leg toward your chest, keeping it parallel to the ground (similar to a standing figure four stretch, but keeping your standing leg straight). Now release your right leg and step it out to the right, lowering into a side lunge on your right leg before returning to standing tall. Do fives reps on each side, alternating sides with each rep.

Why it works: This stretch improves mobility and flexibility of your hips, ankles, thighs, and knees. This comes in handy during lower body exercises like squats, where you need your hips and ankles to be loosened up to get the full range of motion, explains Brambley-Moyer.

2. Back Lunge To Groiner

How to do it: Start standing and step your right foot back into a reverse lunge. Bend both knees to lower your butt toward ground while keeping your spine long. Now place both hands on the ground on the inside of your left foot and straighten your right leg behind you. Drop your left elbow and gently push it against the instep of your left leg. Pause, then return to standing. Do fives reps on each side, alternating sides with each rep.

Why it works: You’ll improve mobility in your knees, hips, ankles, and lower back, and increase flexibility in your groin and hip flexors, explains Brambley-Moyer. This dynamic stretch comes in especially handy if you’re doing any lunges with weights during your workout.

3. Quad Pull With Tilt

How to do it: Start standing. With your right hand, grab your right foot behind you just above your right shoe. Standing on your left leg, begin to lean forward slightly while pulling your right knee up in air. Hold for five seconds, then release your foot and return to standing. Do fives reps on each side, alternating sides with each rep.

Why it works: You’ll get mobility benefits in your knees, hips, and ankles, as well as added flexibility in your quads and hamstrings, says Brambley-Moyer. Plus, this stretch challenges your balance, too.

4. Hip Bridge With Reach

How to do it: Lie flat on your back with your legs bent, feet flat on the floor, and arms at your sides. Push through your heels and lift your hips up. Once you’re at the top of your bridge, reach your right hand across your body toward the left shoulder, trying to touch the ground with your hand. Be sure to keep your hips still and stable throughout the movement. Then, return to arm back to your side and lower your hips to the ground. Do fives reps on each side, alternating sides with each rep.

Why it works: This works mobility in your knees, hips, shoulders, and upper back, as well as helps increase flexibility in your lats, oblique muscles, and hip flexors. The bridge helps activate the glutes for lower-body exercises, and the reach will help mobility with upper-body exercises, like pull-ups, push-ups, and any shoulder exercises, says Brambley-Moyer.

5. Three-Point T-Spine

How to do it: Start on your hands and knees with your wrists under your shoulders and knees below your hips. Place your right hand behind your head with your right elbow opening wide to the right. Now bring your right elbow down to point toward the ground while keeping the rest of your body still. Now extend it back up through the starting position and beyond, twisting your upper body to the right as you try to get your right elbow to point at the ceiling. Do this five times, then switch sides.

Why it works: Your mobility in your elbows, shoulders, and upper back should improve with this stretch, and so should the flexibility of your chest, explains Brambley-Moyer.


Brisk walking for a total of five hours per week is associated with maintaining weight loss and even greater health benefits.2 For this reason, you should build up to walking for an hour a day, most days of the week.

You can build a walking habit by walking at least five days per week and tracking your walks. If you have an ongoing health condition, talk to your doctor before starting any new exercise program.

Walking Schedule 

Start each walk by checking your walking posture. You will want to walk at an easy pace for a couple of minutes before you speed up. Wear flexible athletic shoes and comfortable clothing. You can do your walking outdoors, indoors, or on a treadmill.

Week 1 

Start with a daily 15-minute walk at an easy pace. Walk five days the first week. You want to build a habit, so consistency is important. Spread out your rest days, such as making day 3 a rest day and day 6 a rest day.

Weekly total goal: 60 to 75 minutes

Week 2 

Add five minutes a day so you are walking for 20 minutes, five days a week. Or, you may wish to extend yourself more on some days, followed by a rest day.

Weekly total goal: 75 to 100 minutes

Week 3 

Add five minutes a day so you are walking for 25 minutes, five days a week.

Weekly total goal: 100 to 125 minutes

Week 4 

Add five minutes a day to walk for 30 minutes, five days a week.

Weekly total goal: 125 to 150 minutes


If you find any week to be difficult, repeat that week rather than adding more time. Do this until you are able to progress comfortably.

Once you are able to walk for 30 minutes at a time comfortably, you are ready to use a variety of different workouts to add intensity and endurance. A weekly walking workout plan includes walks with higher-intensity intervals, speed-building walks, and longer walks.

How Fast Should Beginners Walk? 

Walkers should aim for a brisk walking pace to achieve a moderate-intensity walking workout. That is the exercise intensity that is associated with the best health benefits of walking. Moderate intensity is usually associated with walking a mile in 20 minutes or less,3 at a target heart rate of 64% to 76% of your maximum heart rate.4

What brisk walking feels like:

  • Your breathing is heavier than normal.
  • You are still able to carry on a full conversation while walking.
  • You are not out of breath.5

Don’t worry if your speed is slower and heart rate lower during the initial weeks. Your first goal is to be able to walk for 30 to 60 minutes a day without injury. You will add speed and intensity later. Be consistent in how often and how far you walk before you try to walk faster.

If at any time during the walk you are experiencing difficulty, slow down further and return to your starting point. Be aware of warning symptoms of problems such as heart attack or stroke and seek medical assistance if needed. It is recommended that you increase your exercise time and intensity by no more than 10% per week.6




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