5 tips to turn your daily walk into a workout 

Perhaps today is the day you’ve decided to start exercising. Congratulations! You’re in the right place. Deciding to exercise is half the battle. And here’s the thing: You don’t need a gym membership or fancy equipment to exercise. All you need to do is walk. 

That’s right. Walking is one of the most effective ways for older adults to get the recommended amount of exercise, according to the Centers for Disease Control and Prevention. That’s at least 150 minutes a week. 

“If you can’t make it around the block just yet, walking can be a way of building up strength and fitness,” says Michele Stanten, an ACE-certified group fitness instructor and author of Walk Off Weight. 

The other great thing about walking: You can do it on your own time. This is what makes it sustainable in the long run. 

Ready to get moving? As with any new fitness routine, be sure to talk to your doctor or health care provider before you begin. Then try out these pro tips from Stanten. 

Take advantage of your HMSA Well-Being Lifestyle Resources. Hawaii–based health coaches are available to help you create a plan and offer support as you work toward your goals. Learn more about Health Coaches and other Lifestyle Resources here.

Tip #1: Start small. 

If you’re just getting started, the most important thing is to get into a habit and be consistent, Stanten explains. Start with 5 to 10 minutes a day, at a time you can regularly commit to. 

“Get out there every day so you get into that habit, so it becomes something you want to do,” Stanten says. Each week, add another five minutes, until you reach 30 minutes. This is your goal: 30 minutes of walking throughout the day. 

If you’re not sure how to fit a walk into your daily schedule, you can break up the 30 minutes: 10 minutes in the morning, 10 in the afternoon, 10 in the evening. As motivation, you could try creating a walking group with friends or coworkers. (Find more tips for building a fitness habit in our Older adult’s guide to getting more active.) 

Tip #2: Focus on good form. 

Proper form is the secret to transforming an ordinary walk into a workout, says Stanten. Here’s what that looks like: 

• Walk tall. Your shoulders should line up under your ears. One trick that helps is to roll your shoulders up, back, and down as you begin your walk. 
• Draw your belly muscles up and in. Fitness experts call this “engaging your core,” she says, and it helps to support your spine as you walk. 
• Step heel-ball-toe. The pattern of landing on your heel and rolling through to your toes helps you stay stable while in motion. 
• Look up. Watching your feet can set you up for a tumble. Plus, a downward gaze throws off your posture. Instead, you want to look about 10 to 15 feet in front of you as you move. 

Tip #3: Add time or distance. 

When you first start walking, chances are you’ll begin to see changes in your body. You’re literally stepping out of your comfort zone. Over time, your body will adjust to the new routine, and you may not feel the physical effects as easily.  

To continue to improve, it’s important to keep doing a little bit more. It’s time to fitness-ize your walks. “It’s all about interval training,” Stanten says. 

The word “interval” may sound like something you use for sprinting around a track, but don’t worry: It’s beginner friendly. When you do intervals, you vary between increasing your effort and slowing down. Interval training ups the difficulty of walking and transforms it into a more intensive exercise. 

Start by sticking to the 1:2 rule. You do one set of increased intensity for every two sets of rest (which is your starting pace). Stanten suggests planning your interval training around time or distance challenges. She breaks down one of each, below. 

Time intervals: 

Warm-up: 5 minutes at an easy, comfortable pace 

Challenge: 30 seconds as fast as you can 

Rest: 60 seconds at your starting pace 

Continue for 30 minutes or until the end of your walk. 

Distance intervals: 

Warm-up: 5 minutes at an easy, comfortable pace 

Challenge: 1 block as fast as you can 

Rest: 2 blocks at your starting pace  

Continue for 30 minutes or until the end of your walk. 

Tip #4: Adjust your stride — and your mindset.  

During the challenge portion of your intervals, you’ll want to adjust your stride, says Stanten. Think: short, quick steps.  

“I like to encourage people to think in terms of being really late for an appointment. Walk as fast as you can to catch that appointment,” Stanten says.  

Another way to think about this is playing an imaginary game of catchup. “If you’re out walking, pick a person ahead of you and try to catch up with them,” Stanten explains. 

If you live in a hilly area, you can use the hills for your challenge intervals. Try to maintain your starting pace over hills (it’ll be tough), and don’t get discouraged if you’re short of breath. With exercise, anything that challenges your breathing helps lift your fitness levels, Stanten notes. 

Tip #5: Leave the weights at home. 

Now, you’ve probably seen pictures of people walking with hand weights. And maybe you’re wondering if that’s a good idea. Stanten does not believe they’re the best way to raise the difficulty of your routine. Carrying weights when you walk can cause unnecessary stress on your shoulders and increase the risk of injury. 

Instead, further challenge yourself by speeding up or walking for longer periods of time. You’ll burn more calories going faster than you will by holding weights, Stanten says. If you want to add in strength training, lift weights at a separate time so you can focus on form. 

All in all, walking is a great way to start, and maintain, a fitness routine. You can work it into your existing schedule, break it up throughout the day, and even use it as a social activity. Plus, it’s simple to boost the intensity when you’re ready to push yourself further. 

Recommended reading: Partner workouts: Your fitness success secret

See our sources: 
Older adults and physical activity: Centers for Disease Control and Prevention 
Life-changing benefits of exercise after 60: National Council on Aging 
Step up your walking workouts: Harvard Health Publishing 
Wearable weights: Harvard Health Publishing  

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