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Let’s WALK for weight loss, weight maintenance, overall fitness and longevity!

Updated: Jun 13, 2023


Don't think "I guess I can't run, so I might as well walk". Run, walk, cycle, sqwim whatever you enjoy. But know that walking is an excellent workout to incorporate into your schedule and lifestyle no matter your fitness goals.


Benefits of Walking:

Lower risk of disease.

Increase cardiovascular fitness.

Reduce excess body fat.

Creativity boost.

Improved insulin response.

Improved digestion.

Fewer varicose veins.

Stronger bones.

Better balance & coordination.

Stronger immune system.

Better sleep.

Social interaction.


Walking can be a complete workout based on your goals and your intensity.

Here are 3 different walking workouts:


Weight loss is your goal.

Walk for at least 30-60 minutes, 3-5 days per week or in addition to other cardio activities (running, tennis, cycling, cardio classes).

For weight loss you will need minimum of 30 minutes, 4-5 sessions per week of cardio.

When walking:

Increased intensity is necessary.

Add inclines (hills, bridges, ramps, treadmill incline) where possible.

Pump/move your arms to engage your full body.

Goal is approximately 4 miles per hour/135 steps per minute/15 minute mile.

Add some bodyweight exercises throughout your walk - squats, planks, push ups, tricep dips, lunges.


Overall health is your goal.

Walk atleast 30-60 minutes, 3-5 days per week.

Add walking into your existing workout schedule to get in 4-5 workouts per week.

Moderate intensity needed.

Keep full body engaged by moving your arms.

Goal is approximately 3 miles per hour/120 steps per minute/10 minute mile.


Longevity is your goal.

Make walking fun and social. Being social is just as important as exercise and good nutrition for longevity.

Walk atleast 20-30 minutes, 2-3 days per week (or more).

Walk with friends; a walking group, neighborhood walk, park meet up, mall walking, etc.

Moderate intensity is ideal, but an intensity that does not take your breath while walking and talking.


I have a client who comes to the fitness classes I lead. She is in her 70's: looks great, has great endurance, lifts heavier than most younger than her and has tons of energy. I asked her what her secret is and she said "I move everyday. I have power walked since my first son was born".

That is proof to KEEP MOVING!

Make exercise a priority for healthy living.

START today!


Need help getting started? I'm here for you. Reach out for a plan, motivation or 1:1 coaching.

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