What is interval walking?

In a nutshell, it alternates fast and slow walking paces.

This low-impact workout alternates between fast and slow walking paces, making it accessible for middle-aged and older adults, while delivering impressive health perks.

Here’s a guide to mastering interval walking and understanding its benefits:

How to do interval walking

Getting started is straightforward. 

#1. Begin with a warm-up: walk at a leisurely pace for 5 minutes to loosen up your muscles. 

#2. Then, follow this cycle: walk briskly for 3 minutes as if you’re late for an appointment, pushing your heart rate up, followed by 2 minutes of slow walking to recover and catch your breath. 

#3. Repeat: Repeat this pattern for 30 minutes. 

#4. Weekly activity: Aim for 4-5 sessions per week. 

#5. Do at your own pace: For variety, incorporate hills or increase the brisk intervals to 4-5 minutes as your fitness improves. 

Note: Researchers suggest interval walkers to wear comfortable shoes, stay hydrated, and consider using a fitness tracker to monitor your pace and heart rate. Always consult a doctor before starting, especially if you have health conditions.