Find expert answers to your health questions

Walking

    Getting Started

    There's no easier way to feel better, get in shape, slim down and enjoy the outdoors than walking. And no need to pay gym fees, buy fancy equipment or schlep across town. Here's what you need to know to get started.

    Raise Your Heart Rate, Burn More Calories

     Walking gets your blood pumping and strengthens your heart.

    Learn how

    Power Up Your Pacing

    Walk Smart

    Sure, you walk every day, but walking for exercise is more demanding than a stroll around the house. Hitting the pavement puts you at risk for pitfalls ranging from darkness to dehydration. Be a savvy walker, and click through for tips to keep you safe—and keep you moving.

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    Know Your Surroundings

    Try to choose a well-lit, public area where others are walking. Walk with your head high to show confidence, and carry your ID and a whistle. Also, always make sure to tell someone where you are going and when you’ll be home.

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    Stay Injury-Free

    If you’re new to exercising, check with your doctor first. Start slowly, and work up to 30 minutes most days of the week. Do a few easy stretches and walk slowly for five minutes to warm up, and then do the same at the end of your workout.

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    Make Yourself Visible

    When walking in the dark, you should always wear reflective clothing so you are visible to motorists. You can wear a vest, hat, shoes, shirt and pants with reflective material -- the more, the better. Also consider carrying a flashlight, in case you need to flag down help.

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    Carry a GPS

    A handheld GPS device (or an app on your smartphone) can help you find your way back to your starting point when walking in unfamiliar territory. It makes finding a new route easy and fun, and the feedback on your speed and distance will motivate you to go farther and faster.

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    Stay Hydrated

    When you’re active, your body loses more water through sweat and breathing. Dehydration can sap your energy, make you feel nauseous and leave your muscles crampy and sore. Drink two cups of water before your walk, and then five to 10 ounces more every 15 minutes while you’re exercising.

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    Skip Ankle Weights

    Adding weights to your wrists or ankles could change your gait and posture, putting extra stress on your muscles and setting you up for an injury. If the weights slow you down, they can also make you benefit less from your workout. Consider using them only if your walking form is good and you’re already fit.

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    Move to the Music

     Good tunes can give you energy to walk faster and further.

    Read more

    Walk Together

    Healthy-Living Support!

    Connect with others to get information, support and answers on the walking topics that matter most to you. 

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    Find Online Inspiration

    How Many Daily Steps Do You Take?

    Track them here

    Quiz

    Test Your Walking Knowledge     		5,117
    The average number of steps Americans take each day
    Harris Interactive, Inc.
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    Walking Q&As

    Melissa Hatton
    Melissa Hatton
    Fitness
    National Academy of Sports Medicine    		 Q

    How can I stay motivated with a walking and exercise program? 
    A

    Motivation is something we all struggle with from time to time. To stay motivated in a walking program you can mix up your route every once in a while. There is nothing more boring than seeing the same thing everytime you walk...


    Read More
    Q How can I fit a walking schedule into my busy day? Q What foods should I eat when starting a walking program?
    Q How can I set walking goals? Q How much walking do I need to do to lose weight?
    Q How can I stick to a walking routine? Q How should I warm up before walking?
    Q How can I dress appropriately when walking outside? Q How can I build up to walking 10,000 steps a day?
    Q How can I make my daily walk more interesting? Q How can I make my walks more effective?
    See all related Q&As

    Walking Action Plans

    If you're ready to boost your fitness and walk to better health, follow our action plans to start on the right foot.


    Fit Walking Into Your Workday
    Making Time for Exercise
    Finding a Walking Group
    Walking to Ease Stress

    Connect with an Expert

    Jonathan Penney
    Jonathan Penney
    Fitness
    National Academy of Sports Medicine
    Deborah Fulghum Bruce, PhD
    Deborah Fulghum Bruce, PhD
    General Health

    Find a trainer or fitness coach in your area to discuss walking. 

     

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    Recipe

    Recipe

    Chicken Yakitori Satay Style

    This time-saving dish is full of flavor -- and protein to help fuel your workout. Have it with steamed rice two to three hours before walking.


    Try it

    Nutrition

    Nutrition

    Best Snacks for Walking

    Boost your recovery with a high-protein snack after your walk. Nuts, hummus, and yogurt are all good choices to satisfy your post-workout hunger. 


    Snack smart

    Blog

    Walking Away Diabetes
    By Sean Kelley

    When I was first diagnosed with type 2 diabetes 13 years ago, my doc gave me an overview of the disease, prescribed a few drugs and assigned me to a nurse educator. It was a quick session for such a major life change, but as I was leaving he offered up a nugget of advice that’s stuck with me: “Start going for walks…”


    Read more

    Related Topics

    • Fitness • Types of Exercise
    • Benefits of Walking • Walking Groups
    • Types of Walking • Walking Biomechanics
    • Walking Programs • Cardiovascular Exercise
    • Walking Safety • Avoiding Common Injuries

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