Fitness Walking Tips

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walking tips

These fitness walking tips will help you get the most out of each and every walk. They will give you all of the information you need to get started today. Consider them the building blocks to your success.

Please be sure to check with your doctor before beginning this or any exercise plan.

How Much Should I Walk?

The answer to this depends on your fitness goal.

If your goal is to be physically active and experience the many benefits of an active person (stronger heart and lungs, toned muscles, etc.) as well as maintain your current weight, then walking thirty minutes a day, most days of the week is recommended by the U.S. Surgeon General and the Centers for Disease Control and Prevention and American College of Sports Medicine.


If you are trying to lose weight, The Institute of Medicine recommends a minimum of 60 minutes physical activity on most days of the week. For more information on walking and weight loss, read this article on walking to lose weight. It contains three tips for successful weight loss.

If you can’t find thirty or sixty minutes a day, try breaking your walks up into chunks of ten to fifteen minutes (any less than that really isn’t effective). Try walking for ten to fifteen minutes in the morning, afternoon and evening.

The beauty of fitness walking is that you can include your dog, family or friends. In fact, exercising with a partner is a great way to stay focused and committed. And, it’s fun too!

Bottom Line: Aim to walk at least 30 minutes a day, five days a week to maintain a healthy heart. To prevent weight gain or for weight loss, aim to walk 60 minutes a day, five days a week.

How Fast Should I Walk?

A good pace for fitness walking is 3.5 to 4.0 miles per hour.  If you can't walk that fast, don't worry. You don't want to push yourself too hard to walk faster than you are comfortable with. You can pull/strain a muscle that way.

It is easy to increase your speed when you are ready to so. Here are my tips for how to walk faster. You'll learn the proper way to increase your speed so you don't end up hurting your back or leg muscles.

How Do I Get Started?

Beginner walkers who haven’t been physically active in awhile should start out walking only 10 minutes at a time. It is important to start slow to prevent injuries to muscles and joints.

Don’t rush yourself! If you feel out of breath and tired after 10 minutes of walking, stop and congratulate yourself on getting that far.

Increase your duration before you increase the intensity. This means that if you aren’t physically able to walk for 30 minutes a day, take your time to work up to walking 30 minutes a day and then you can work on increasing your walking speed.

Additional walking tips

1. Do not increase the number of minutes you walk each week too quickly. Follow the 10 percent rule. Do not increase your walking time by more than 10 percent from week to week.

2. Use the “talk test”. If you cannot manage to say a single sentence because you are breathing so heavily, you are walking too hard. If you are able to sing, you aren’t walking hard enough.

3. Consider the “hard-easy” rule. One workout should be hard for you, meaning that you walk longer or faster than what is comfortable for you. The next workout should be a walk that is comfortable. This will allow your muscles time to recuperate. Beginner walkers should rest the day after a hard workout, which would be the “easy” part of the rule.

Additionally, how you walk is very important. Proper posture not only helps you avoid injury, but it ensures you are toning the right muscles. Learn how to walk properly with the easy steps outlined in this article.

And for those readers who are over the age of fifty, please have a look at for some great information related to exercise and aging.

Know Before You Go!

What you do before and after each walk can be just as important as the actual walking itself. Here are some very important walking tips to ensure you will avoid injury and achieve your fitness goals.

Walking Safety. You will be sharing the road with many others so read these walking safety tips for a safe and fun walk. Review this article on walking safety.

Warm Up and Cool Down. It is important to warm up before and cool down after each walk to prevent injury. Review this article on how to warm up for walking and cool down afterward.

Keep a Walking Log. How can you stay motivated and continue the momentum of energy and enthusiasm? By tracking your progress with a walking log. Start your own walking log. and stay on track.

Walking Stretches.

Walking stretches will improve your flexibility and make you feel great! For more information on the best stretches to do after each walk, read this article on walking stretches.

These fitness walking tips will get you started on the right foot! You'll find your walks more productive, enjoyable and safe. Happy walking!

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