Medically reviewed in February 2021
Updated on April 12, 2022
The deceptively simple path to fitness begins with the easiest activity in the world: walking.
Every get-fit plan should start with a basic 30-minute daily walk for 30 days. It will prime your body for the muscle-toning and stamina-building exercises you need in order to go from couch potato to hot tamale. Cheat or skip this simple step and you run the risk of injuring yourself and falling off the fitness wagon.
First things first
It's important to recognize that an out-of-shape muscle is deficient in two things:
- Mitochondria, which are tiny powerhouse factories that generate juice for your workouts
- Contractile proteins that give the muscle strength
Walking for 30 minutes a day—or for 10 minutes three times a day—for a month replenishes mitochondria and contractile proteins, so your body will be ready and able to build on your fitness routine.
Take the next step
When you're ready to expand your exercise program, follow these tips for sculpting a lean, healthy body:
- After 30 days of walking, add 10 minutes of resistance training, focusing on the large muscle groups of your body, every other day. These include the back, abs, quads, glutes, shoulders, and hamstrings.
- The next month, add another 10 minutes of resistance training, hitting your remaining muscle groups (think chest, shoulders, and arms) every other day.
- After 90 days, you should notice improvements in your conditioning and physique. Add 21 minutes of stamina-building exercise to your routine three times a week, and you're on your way to improved overall fitness.
