Exercise: Starting a Walking Program
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About Starting a Walking Program
Here are some general guidelines to help you develop your own fitness
walking program. Please check with you physician before starting a
regular exercise program.
- Beginner
Try walking briskly at a 3 to 3.5-mph pace (walking a mile in 17-20
minutes), beginning with 10 minutes per day for the first three weeks.
Slowly increase the time you walk by 5 minutes per week until you
are able to walk 30 minutes per day, six days per week.
- Intermediate
If you are already in good shape, start at this level. If not, you
can continue here after about a month of the "Beginner" program. Aiming
for a pace of 3.5 to 4.5 mph (13-17 minutes per mile), walk 3 miles
(about 45 minutes), 3-5 times per week. If you find that you can't
walk that fast, increase the distance that you walk instead.
- Advanced
If you already do fitness walking and/or are in excellent shape, increase
the intensity of your workout by doing the following:
- Walk/hike with a 10-15 lb. backpack
- Add uphill/downhill and stairclimbing to your regular walks
- Walk on the beach; the sand will increase your intensity level
- Use 2-3 lb hand weights and continue your arm swing motion
- Try racewalking (5-9 mph). There are many local organizations
and competitions you can join.
Fitness Walking Technique
Proper technique in fitness walking can make your workout more effective
and enjoyable while helping to prevent injuries.
- Posture
Keep your head upright, looking ahead. Your chin should be in a neutral
position, not to high or tucked in towards your chest. Your shoulders
remain back and relaxed, not hunched over.
- Foot Placement
Keep feet close to an imaginary line in the center of the pavement
in front of you (follow lines on a track).
- Finding Stride Length
Stand upright with feet slightly apart. Lean forward at the ankles
(like a ski jumper). Transfer your weight forward and as you do, put
your right foot out in front of you and catch yourself before you
fall forward. This is your stride length. You should maintain the
same stride length regardless of the type of walk you do (Strolling
- 3 mph; Brisk/Fitness walking - 4 mph; Racewalking - 5 mph
- Stride
Always keep at least one foot on the ground. The heel strikes the
ground first, following with rolling onto the ball of your foot, finishing
with a strong push off the toes (trailing foot). Focus on quicker
rather than longer strides. Avoid slapping the ground with your feet
and concentrate on smoothing out the movement.
- Arm Swing
This makes your walk a total body exercise. You will burn an additional
5-10% calories. Let your arms bend at the elbows and swing them in
step with your feet in an arc from your waist to the front of your
chest; your hands should reach just below chin level. Your forearms
should brush your hips to keep your stride forward.
Fitness Walking to Lose Weight
You will notice several improvements from a regular walking program
within about 2 weeks (decreased blood pressure, stronger leg muscles,
improved energy levels). Losing weight will occur when you increase
and maintain a regular walking program, but it takes time and patience.
Walkers who wish to lose weight should gradually work up to a walking
schedule of 5-7 days per week, 45-60 minutes or more at a moderate to
vigorous intensity level (50-85% of your maximum heart rate). To achieve
significant weight loss, a combination of exercise and calorie reduction
in your diet is recommended. Include a strength training component into
your workout program to increase muscle mass and condition your whole
body in addition to the legs.
The caloric expenditure of walking is dependent on body weight. You
can approximate the calories burned by walking using the following chart
as an example*:
|
Walking Pace (mph)
|
Body Weight (lbs.) |
|
|
100 |
125 |
150 |
175 |
200 |
225 |
|
3.0
|
52 |
66 |
79 |
92 |
105 |
117 |
|
3.5
|
54 |
67 |
80 |
94 |
107 |
121 |
|
4.0
|
58 |
72 |
87 |
101 |
116 |
131 |
|
4.5
|
65 |
81 |
97 |
113 |
129 |
146 |
*Based on Bubb et all: Predicting Oxygen Uptake During Level Walking
Speeds of 80-130 meter/minute. Journal of Cardiac Rehabilitation. 5:462-465,
1985.
Walking Throughout Your Day
According to the Surgeon General, we should all be doing at least 30
minutes of moderate intensity exercise most days of the week. To increase
activity levels, the good news is that any activity you do counts and
can be accumulated (i.e. three 10-minute walks spread out during the
course of the day) to produce real health and fitness benefits. Walking
is a great low-impact exercise that can help you meet your health and
fitness goals.
Look at your calendar and decide with dates and time you will walk
for a specified amount of time. Some people choose to walk in the morning
to get ready for the day while others walk toward the end of the day
to relieve tension and stress. Some schedule a walk during the lunch
hour or right after lunch as a way to break up the workday and get re-energized.
Try to accumulate a full 30-60 minutes of daily activity by doing some
combination of the following:
- Walk to work 1-2 times per week or take public transportation part
of the way and walk the rest.
- Take a 10-15 minute brisk walk during your breaks.
- Take a 10-15 minute brisk walk before or after meals.
- Walk up and down stairs; avoid taking the elevators and escalators.
- Enjoy a brisk walk to meetings across campus.
When at home, keep active. Do some gardening or yard work. Walk the
dog. Walk to grocery store. Sign up for an evening dance class or learn
a new sport by taking lessons or enrolling in a class (i.e. soccor,
tennis, water aerobics). Take an after-dinner walk with a partner along
safe streets.
When planning for exercise, get ready for the next work day by packing
a gym bag with your walking shoes, change of clothes, and toiletries
so you are prepared to exercise either during the workday or on your
way home.
Walk Safe
Below are some safety precaution tips for walkers:
- Walk on sidewalks where possible. If walking on streets, always
face oncoming traffic.
- Avoid walking after dark. If you choose to do so, walk on well-lit
streets wear reflective accessories and light-colored clothing, carry
a flashlight, a whistle, and a cell phone.
- Walk with a mission. Try to look like you know where you are going
and walk briskly.
- In case you are attacked, yell "FIRE!" instead of "Help". People
will respond to you more readily if they hear "FIRE!"
- Try to let someone know where and when you will be walking so they
know your whereabouts and when to expect you back.
Resources on Campus
Additional Online Resources
Related Topics
Disclaimer: The information provided here is not intended to diagnose,
treat or provide a second opinion on any health problem or disease.
It is meant to support, not replace, the relationship that exists between
an individual and his/her clinician.
Last reviewed: August 2007
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