If there’s a single exercise deserving of accolades for its extensive benefits and low risk, it’s walking. It’s convenient—requiring no equipment—and suitable for only a few medical conditions and concurrent health issues.
You might question whether walking, an activity capable of maintaining fitness in individuals well into their nineties, truly offers advantages for everyone.
Indeed, individuals of all ages and fitness backgrounds, ranging from beginners to elite athletes, can attain numerous benefits akin to running through walking workouts—provided they employ proper techniques.
When Does Walking Become a Workout?
Walking serves as an excellent starting point for exercise. A walking coach with 99 Walks and a certified personal trainer, walking accommodates individuals at every stage of their fitness journey. Whether it’s simply marching in place or engaging in power walking, the versatility of walking makes it accessible to all.
But when does walking transition from a casual activity—like stepping around the house to complete chores—to a bona fide workout? Every step, regardless of intensity, contributes to overall physical activity and offers health benefits. While factors such as speed and incline can heighten intensity, the distinction lies in the purposeful engagement in fitness walking.
Benefits of Fitness Walking
Fitness walking offers numerous health benefits, including increased longevity and reduced risk of heart disease, high cholesterol, high blood pressure, and diabetes. Furthermore, research indicates a positive correlation between walking and enhanced cognitive function over time, along with symptom relief in individuals with knee osteoarthritis and chronic back pain. Moreover, increased step count has been linked to improved sleep quality, particularly in women.
Additionally, fitness walking aids in preserving bone density, particularly when combined with activities like stair climbing or bodyweight exercises during walks. Notably, brisk walking aligns with government guidelines for optimal long-term health and weight management.
Getting Started
Plan Your Route: For beginners, opt for locations with small loops that allow you to pass by your starting point. This enables you to monitor your body’s response and adjust as needed. Don’t feel pressured to take long walks immediately; even a five-minute loop is beneficial.
Watch Your Speed: Pay attention to your walking pace. Avoid walking too fast, as it may not be sustainable for an extended period, nor too slow to yield cardiovascular benefits. Aim for a brisk pace, which varies based on your fitness level. Start with a 20-minute mile or aim for a 15-minute pace.
Mind Your Form: Focus on your foot motion, ensuring a heel-toe movement with each step to propel yourself forward. Maintain a 90-degree angle with your arms, pumping them forward and back, not across your body. This motion helps synchronize your arm and leg movements, enhancing speed.
Track Your Progress: Measure your walking time for a mile on a track or loop, aiming for gradual improvement. Log your lap times and aim to walk slightly faster with each session, gradually building your speed and endurance.
Set a Schedule: While walking can be a daily activity, refrain from intense walking workouts every day. Allow at least one rest day per week to prevent overexertion. On rest days, engage in light activities like casual strolls, cross-training, or complete rest to aid recovery.
