Walking for Fitness

As the season changes and we settle back into our routine, it’s the perfect time of year to make healthy changes. You don’t have to be a fitness fanatic to develop an exercise routine that works for you. If you’re looking for a way to get moving that doesn’t involve equipment or complicated training, then walking might be the answer.

Not only does walking add movement to your everyday routine, but it also helps alleviate stress. The following tips from WellcomeMD physician, Dr. Melissa Ratliff to help you make the most of your strolls and set you up for success:

1.     Gear: Sneakers with proper support are a must! The average life of a walking/running shoe is six months, so take a look at the soles of your shoes before your next walk. If you notice uneven wearing, consult with a shoe fitting professional to help you determine the best sneaker for your strike pattern.

2.     Form: Use your arms as “pumps” to help quicken your pace. The more movement you generate in your upper body, the more calories you will burn.

3.     Warm Up and Cool Down: Although easily ignored, warming up and cooling down are integral to any exercise routine. Warm up with dynamic movements like hip circles or leg swings. Then, walk an easy pace for the first five minutes of your walk. To cool down, walk your last five minutes at an easy pace and then take a few minutes to stretch your glutes, hamstrings, quads, and calves.

4.     Pace: To walk for fitness, you want to increase your heart rate and work up a sweat. To reach the fat burning zone, walk at a pace that allows you to carry on a “breathy” conversation or “airily” sing a song.

5.     Intervals: Consider varying your speed throughout your walk by adding intervals. For a 30-minute walk, try the following pattern:

a.     Warm up at an easy pace for 5 minutes

b.     Walk 3 minutes at a fast pace

c.     Walk 2 minutes at a moderate pace

d.     Repeat for 4 rounds

e.     Cool down at an easy pace for 5 minutes

Keep in mind that your duration and work-to-rest ratios will depend on your current fitness level, so adjust your intervals and rounds as needed.

6.     Schedule: Aim to walk three to five days per week and alternate between type of walk. For example, a 5-day walk week might look like this:

a.     MWF: 30-minute walk at a steady pace for the duration

b.     Tu/Th: 30-minute walk using intervals

c.     Weekend: recovery

Walking can improve your overall fitness and quality of life and it’s a great place to start if you’re new to working out. Keep in mind that changes don’t happen overnight, and a fitness journey should be approached one step at a time.

Melissa Ratliff, M.D. is an integrative concierge physician from our clinic in Charlotte, NC. As a primary care doctor, she frequently helps patients with weight loss, diabetes, blood pressure, and depression. In addition, she also has expertise in mental health and women’s health. Prior to joining WellcomeMD, Dr. Ratliff was a physician with Blakeney Family Physicians, where she practiced for nine years and served as lead physician for the last five years. Dr. Ratliff treats patients of all ages and is an ally of the LGBTQ+ community.