Endurance Exercise: Walking
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
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Why it helps
Walking is the endurance exercise most people can keep up for life. It builds the heart, lungs and legs, lifts mood, helps control weight, blood pressure and blood sugar, and in people with arthritis it eases pain and stiffness rather than wearing the joints out. This video from ChoosePT (American Physical Therapy Association) covers how to walk well: posture, pace, footwear and how to build up safely.
Guidelines recommend about 150 minutes a week of moderate activity for adults, and brisk walking counts. Spread over the week in 10 to 30 minute walks, it is achievable for most people.
What the session covers
- Posture and arm swing
- How to judge the right pace (the talk test)
- Footwear and surfaces
- Warming up and cooling down
- Building up distance and speed
Step-by-Step Instructions
- Wear supportive shoes with a cushioned sole. Walk on even ground to start.
- Begin at an easy pace for 3 to 5 minutes to warm up.
- Stand tall, look ahead, and let your arms swing naturally. Land on the heel and roll through to the toes.
- Pick up the pace until you are breathing harder but can still talk in sentences.
- Slow down for the last 3 to 5 minutes, then do the cool-down stretches.
Key Form Cues
- Talk test: You should be able to speak in sentences but not sing. If you can’t talk, slow down.
- Eyes up: Look 3 to 5 meters ahead rather than at your feet. It improves posture and balance.
- Add time before speed: Build up to 30 minutes at an easy pace before you work on walking faster.
How much to do
Start with 10 minutes a day and add 5 minutes every week or two, aiming for 30 minutes on most days. Build up to a total of about 150 minutes a week at a brisk pace.
Progression & Regression
Regression (Make It Easier)
- Walk for 5 minutes, 2 to 3 times a day
- Use walking poles or a walker for confidence
- Walk indoors, in a corridor or shopping center, if the weather or terrain is a problem
Progression (Make It Harder)
- Add short faster intervals: 1 minute brisk, 2 minutes easy
- Include hills or stairs
- Carry a light backpack
Who it suits, and who should check first
Good fit for: almost everyone: older adults, knee and hip osteoarthritis, low back pain, people managing weight, blood pressure or diabetes, and anyone starting exercise after a long break.
Check with your clinician first if: you have heart disease, chest pain or breathlessness on exertion, you have fallen recently, or you have foot ulcers or numb feet from diabetes (you will need good footwear and daily foot checks).
Precautions
One of the safest forms of exercise.
- Stop if you get chest pain, unusual breathlessness, dizziness or palpitations, and seek advice before continuing.
- With arthritis, mild aching during and after walking is acceptable. Pain that is worse the next day means you should shorten the walk.
- If your feet are numb, check them every day for rubs or blisters.
- Stop and consult your provider if: you get chest pain, faintness, severe breathlessness, or joint pain that is sharp rather than achy.
When you’re ready: walking, running and cycling plans
Free, printable week-by-week plans with readiness checks and a simple pain rule. If you’re under a physical therapist’s care, check with them first.
Frequently asked questions
Is walking enough exercise on its own?
It covers endurance well. Add strength work twice a week, such as the 10-minute workout, and balance practice for a complete program.
Will walking wear out my knees?
No. For knee osteoarthritis, regular walking is linked to less pain and better function. Build up gradually and use cushioned shoes.
How fast is brisk?
About 5 km per hour (3 miles per hour) for most people, or the pace at which you can talk but not sing.
