<\/p>\n Stephen Holt (CSCS<\/a>) is a certified personal trainer and owner of 29 Again Custom Fitness<\/a> in Timonium, Maryland. He specializes in strength and mobility training for women over 50 and tells me that walking is one of the most effective modes of exercise when done properly and with progression.<\/p>\n You may like<\/p>\n \u201cWalking is a low-barrier way to increase your circulation and stimulate joint movement without requiring equipment, a gym or even perfect weather,\u201d says Holt. \u201cIt gently elevates your heart rate and supports healthy blood pressure, joint lubrication, and lymphatic flow.\u201d<\/p>\n He also explains why it is such a valuable form of movement after recovering from an injury or illness.<\/p>\n \u201cIf you\u2019re deconditioned or recovering, walking can help reestablish neuromuscular patterns, rebuild aerobic capacity and restore confidence in basic movement,\u201d says Holt. \u201cFor some people, walking can serve as a gateway to more structured strength or mobility training.\u201d<\/p>\n Beginner walking workout<\/p>\n If you\u2019re just starting, set yourself the goal of completing 15 minutes of walking\u2014don\u2019t worry about the distance you cover.<\/p>\n If you\u2019re walking outdoors, choose a flat, familiar route. Let a partner or friend know when you\u2019re out for a walk. Better yet, walk with someone with similar goals.<\/p>\n 1. Warm-up<\/p>\n Time: 3min<\/p>\n Walk slowly\u2014so slowly that it feels too slow.<\/p>\n Focus on maintaining an upright posture, relaxed breathing and a natural stride.<\/p>\n 2. Steady walk<\/p>\n Time: 4min<\/p>\n Increase to a comfortable pace. You should not be breathless and be able to hold a conversation.<\/p>\n 3. Intervals<\/p>\n Time: 2min<\/p>\n Alternate between 30 seconds of brisk walking and 30 seconds of recovery at a slower pace.<\/p>\n A brisk walk requires a bit more effort than a steady walk, but you are still not out of breath. Holt describes it as \u201ccomfortably uncomfortable.\u201d<\/p>\n 4. Steady walk<\/p>\n Time: 3min<\/p>\n Return to a comfortable pace, slightly faster than your warm-up, slower than a brisk walk.<\/p>\n 5. Cool-down<\/p>\n Time: 3min<\/p>\n Gradually slow your pace each minute until you are walking very slowly again.<\/p>\n Once you’ve finished, feel free to add a couple of lower-body stretches targeting your calves, hamstrings and quads. Here are three post-walk stretches<\/a> to try.<\/p>\n As you gain confidence and fitness, try following the science-backed interval walking training<\/a>, a 30-minute interval walking workout intended to be performed four times a week.<\/p>\n
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