In this blog, I aim to answer some common questions about beginning a walking program. I hope you find this useful. I also have a guide for beginners on how to start your walking program.
How do I start a walking program?
Try walking briskly at a speed that suits your body. Begin with 10 minutes per day for the first couple of weeks. Slowly increase the time you walk by 5 minutes per week until you can walk 30 minutes per day, ideally every day.
How much should a beginner start walking?
Walks start at 10 minutes or less and gradually work up to 30+ minutes. Health experts have found that approximately 30 minutes of regular moderate exercise is effective for improving health and reducing the risk of many diseases.
How many days a week should I walk?
Ideally, we should be walking 10000 steps every day. So you will probably need to walk every day to achieve this.
What is the recommended walking distance per day?
Walking is a form of low-impact, moderate-intensity exercise that has a range of health benefits and few risks. As a result, it is recommended that most adults aim for 10,000 steps per day. For most people, this is the equivalent of about 8 kilometres or 5 miles.
Are 3 10-minute walks as good as 1 30-minute walk?
According to researchers from the Healthy Lifestyles Research Center at Arizona State University, three 10-minute workouts may be even more beneficial for your heart than one 30-minute session. That’s good news for your health and your schedule.
Is it better to walk faster or longer?
Brisk walkers had a 35 % lower risk of dying, a 25 % lower chance of developing heart disease or cancer and a 30% lower risk of developing dementia, compared with those whose average pace was slower. So walking briskly should be the main goal rather than distance. However, you can do both, keep a good pace whilst building your distance and you will see improvements in muscle strength and burn more calories.
Do you need rest days from walking?
Typically, rest days aren’t necessary for light cardio. This includes activities like leisurely walking or slow dancing. It’s safe enough to do every day unless your doctor says otherwise. But if you’re doing a moderate or vigorous aerobic activity, rest days are essential.
Is it better to do 2 short walks or 1 long walk?
Multiple short walks can be just as good as one long walk for your health and fitness goals. Short walks are easier to fit into a busy schedule, and they allow you to get your steps in anywhere, at any time. Breaking up your active time into smaller chunks can also benefit beginner walkers and people with health conditions.
Are morning or night walks better?
For most people, this is down to personal preference and when you can find the time. However, while the morning walk energises you for the day, an evening walk does the opposite, helping your body naturally lower cortisol levels and feel less stressed.
Keen to Transform your body and see big improvements in your body?
You are motivated at the moment to make changes to your body. Walking is a great start but ideally, it would be great to target some of your other problem areas as well.
Would you like a Full Body MOT?
Based on what I do with patients when they come into clinic I have designed a full body MOT and exercise program.
Together I take you through a full assessment starting at your feet and working up to your head. we systematically go through each part of your body looking at your strength, movement, balance, posture, and core strength. Once we know where your problem areas are I lead you through an exercise program to target your specific issues. By the time you have finished you have built a strong dependable body, you will feel younger and move through your day with greater ease.
This program costs only £99 and is ideal to run alongside your new walking regime. Have a look at the program contents here there are sections you can preview for FREE. I also have a FREE posture program, you can make changes in only 35 minutes.
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