Start Walking Guide

Close-up of a woman's walking shoes

Talk with your doctor before beginning any new exercise program.

This information is not meant to replace medical advice or treat any health condition.

Benefits of Walking

Walking is a simple way to improve your health. It's a positive change you can make to support your heart health and overall well-being. Research has shown that walking for at least 30 minutes most days of the week can help you:

  • Maintain a healthy weight
  • Reduce body fat
  • Prevent or manage conditions such as heart disease, stroke, high blood pressure, cancer and Type 2 diabetes
  • Strengthen your heart, bones and muscles
  • Improve muscle endurance
  • Boost energy levels
  • Improve mood, memory and sleep
  • Support brain health
  • Improve balance and coordination
  • Strengthen your immune system
  • Reduce stress

Exercise Recommendations

Current Physical Activity Guidelines are:

  • 150 minutes of moderate-intensity aerobic activity per week, or
  • 75 minutes of vigorous activity per week, or
  • A combination of both

You can break the activity into shorter sessions. For example, three 10-minute walks per day.

Getting Started

  • Start slowly and gradually increase your time, distance or pace.
  • Set S.M.A.R.T. goals to stay on track.
  • Track your baseline steps using a wearable device or app. Record your daily steps.
  • Schedule your walks on your calendar so you make time for them.

Avoiding Injuries

  • Begin at an easy pace to warm up your muscles. Stretch after warming up.
  • Walk on sidewalks, trails or other safe paths.
  • Listen to your body and watch for fatigue or discomfort. Monitor your heart rate.
  • Be aware of signs of overexertion, including shortness of breath, muscle soreness, dizziness or lightheadedness. Seek medical attention if symptoms become severe. 
  • Wear shoes that provide support, traction and have non-slippery soles.
  • Drink plenty of water throughout the day to stay hydrated.

Track Your Progress

You can measure your activity in different ways:

  • Miles and steps: In general, 2,000 steps are equal to one mile.
  • Calories burned: Determine calories burned based on your weight and walking speed.
  • Intensity level:
    • Light: You can sing while walking.
    • Moderate: You can talk comfortably.
    • Vigorous: You are too out of breath to hold a conversation.

Ways to Get Extra Steps

  • Park your car farther away from your destination.
  • Walk during your breaks and at lunchtime.
  • Take the stairs instead of the elevator.
  • Walk to a co-worker's office instead of calling or emailing.
  • Take a longer route to common areas.

Add Variety and Challenge

  • Try intervals by walking fast for one block, then slow for two blocks. Repeat several times.
  • Gradually increase the number of fast intervals.
  • Walk hills or stairs to build strength and burn more calories.

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