<\/p>\n Even though walking is relatively low intensity, making a warm-up less important than if you were lifting heavy weights or running a marathon, Lewis pointed out that warming up before any workout can also serve to get you into the right mindset, and it\u2019s a good idea if you\u2019ve not moved for several hours.<\/p>\n You may like<\/p>\n To help prepare you for a walking workout, Lewis recommended three warm-up exercises and shared a 30-minute walking workout once you\u2019re ready to go.<\/p>\n \u201cStarting with 30 minutes a day and steadily increasing the length or intensity of your walk is a great way to lose weight, strengthen your bones and improve your cardiovascular fitness,\u201d he says.<\/p>\n He cautions that if you are deconditioned, starting with a 30-minute workout out of the gate might be too much.<\/p>\n \u201cWalking for 30 minutes straight can be challenging. It may be simpler to incorporate small bouts of walking into your daily routine by parking in the farthest parking spot, walking to the farthest restroom and taking the stairs instead of the elevator,\u201d he says.<\/p>\n This walking plan for weight loss<\/a> may also help, because it can be adjusted to your current step count.<\/p>\n Warm-up exercises for walking workouts1. Bodyweight squat<\/p>\n Beginner’s Guide: Squat – YouTube Watch On <\/a><\/p>\n Reps: 20<\/p>\n Stand with your feet shoulder-width apart with your knees and toes pointing slightly outward, and your hands together in front of your chest, or place your hands on a stable surface if you struggle with your balance.Keeping your chest up, bend your knees and push your hips back to lower, as if you were sitting back into a chair. Try to keep your weight evenly distributed through your feet.Push through your heels to stand up and squeeze your glutes at the top of the movement.2. Bodyweight split squat<\/p>\n Beginner’s Guide: Split Squat – YouTube Watch On <\/a><\/p>\n Reps: 10 each side<\/p>\n Stand with your feet hip-width apart, then take a big step backwards so you are in a staggered stance, with your weight evenly distributed between your front foot and the ball of your rear foot.Bend both knees to lower, keeping your chest up and hips facing forward.Extend your legs to rise back up.Do all your reps on one side, then swap sides.3. Lateral toe touch<\/p>\n Standing Crossover Toe Touches – YouTube Watch On <\/a><\/p>\n Reps: 10 each side<\/p>\n Stand with your feet slightly wider than shoulder-width apart and extend your arms out to the sides.Bending at the hips, rotate your torso to the right and reach down to touch your left foot with your right hand.Return to the start then repeat on the other side, alternating sides with each rep.30-minute walking workout<\/p>\n \u201cThis workout can be done on a treadmill, track or around your neighborhood. Ensure you have proper footwear and attire to maintain safety. To measure your intensity while walking, refer to your internal rating of perceived exertion<\/a>,\u201d says Lewis. \u201cThis scale ranges from no exertion, similar to sitting and relaxing, all the way up to maximal exertion, which is full-effort exercise.\u201d<\/p>\n 6min light intensity\u2014walk briskly to warm up, gently raising your heart rate<\/p>\n Repeat the following five times:<\/p>\n 3min somewhat-hard intensity\u2014causing a mild challenge.90sec high intensity\u2014this should be difficult to maintain.<\/p>\n To mix up your walking with step-based exercises, try this alternative 30-minute walking workout<\/a>.<\/p>\n About our expert Social Links Navigation<\/p>\n
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About our expertSolomon Lewis<\/p>\n