How to Start Walking for Exercise

Walking is a fundamental movement that we perform daily, but to enjoy its health benefits, it's important to follow specific walking rules. It's recommended to walk at least 10,000 steps each day. This can easily be tracked using a step-counting app on your smartphone or a fitness tracker watch. Take your time preparing for your walks, gradually increasing your walking duration and intensity to maximize the benefits.

Find a suitable location. Generally, you should walk in an area with a flat surface, a straight path, smooth roads, and minimal traffic. The most convenient option is walking in residential areas, but if the roads are too steep, winding, or not suitable, consider selecting another nearby location.

• Make sure you're wearing the right shoes. Walking can put pressure on your feet, and you may experience discomfort if you don't wear properly fitted walking shoes. Also, be mindful of choosing shoes suitable for the weather conditions.
• If you're far from suitable walking areas, drive to a park. Parks are usually flat and peaceful.
• Some cities have dedicated bike lanes or pedestrian paths that are flat and well-maintained, with limited traffic—perfect for walking.
• If you're not tempted to stop at shops, shopping malls can be great places for walking. They're flat, spacious, and offer numerous paths, so you won't get bored.
• If you live near a river or lake, walking along the shore can be a relaxing, fresh-air experience, especially in the early morning.
• If you're lucky enough to live in a rural area, you can combine walking with errands, like visiting the grocery store or post office while taking care of some small tasks like buying milk or mailing a letter.
• If you prefer indoor workouts, walking on a treadmill at a slow pace is another option.

Create a Workout Playlist. Walking while listening to music can be very helpful, especially when less intense activities tend to get boring quickly. Music also helps relax the mind and provides space for reflection on various aspects of life; upbeat tunes can keep you motivated to walk. Your walking time is a great opportunity to reflect and plan for the future, but don't dwell on stressful issues—remember, the main goal is to relax!

• You can load your favorite tracks onto your phone or MP3 player to listen anywhere.
• Walking is also a great time to listen to audiobooks or podcasts.
• If you’re listening to music or other audio files outdoors, be cautious and stay alert to your surroundings as wearing headphones might prevent you from hearing approaching traffic.

Set Reasonable Expectations for Progress. If you’ve been inactive for a while, start walking slower and cover shorter distances. Write down your clear goals on paper or a calendar to track your progress and achievements.

• For example, you can plan to walk for 30 minutes at a time, 3 times a week.
• Note that for many people, walking is a relatively easy exercise that doesn’t require a lot of effort. With proper preparation and suitable clothing, you could walk for hours without feeling as exhausted as when doing more intense workouts like running or weightlifting.

Keep a Steady Mindset for the 'Slow but Steady' Workout. For some, this comes easily, but for others, it’s a challenge. As the saying goes, walking is definitely a marathon, not a sprint, so be mentally prepared and steady before you start your workout.

• Don't expect quick results. Maintain daily walking as a healthy choice for a better lifestyle. Don't treat it as a tool for fast weight loss or achieving a toned body quickly.

Stay Hydrated Before You Start Walking. Drink at least 250 - 500 ml of water an hour before walking. If you plan to walk for longer periods, drink more water to avoid dehydration, especially in hot weather.

• You can carry a water bottle with you while walking to stay hydrated.
• Some people experience stomach discomfort if they drink water right before or during their walk, so be mindful of this. Allow your body time to absorb the water before starting your walk.
• Don’t drink too much water to avoid needing a restroom break during long walks. Alternatively, you can choose a route with public restrooms along the way.

Start with Easy Routes. Make sure that no matter how far you walk, you'll be able to return to your starting point. It’s best to choose an oval-shaped path that’s no longer than 0.5 km.

• If you feel that you can go further than your initial goal, don't hesitate! Walking is usually less tiring than most other activities, so feel free to raise your target.

Set a Time Limit. When you start walking, plan how long you’ll walk and how far you’ll go. Don’t worry about whether the time is too short or long, just walk until you meet your goal. Initially, walking for 2-5 minutes a day is sufficient, and you can gradually increase the duration each week.

• Don't focus on how far you walk, the important thing is to walk for longer periods each day. You'll walk faster and further as you gain experience.

Increase the Duration. Each time you walk, add about 30 seconds to one minute until you can walk for approximately 10 minutes. However, don't be discouraged if today you can't walk longer than the previous day. Once you’re walking for 10 minutes, the rate of increasing walking time may slow down, but continue pushing yourself to add 5 minutes each week.

Increase Speed and Difficulty After You Can Walk 45 Minutes a Day. Instead of walking on an oval track, switch to walking on streets, where the terrain will be more challenging due to the incline and decline.

• Continue seeking more challenging terrains to walk on. The ultimate challenge will be walking uphill and across rocky paths.

Determine Your Target Heart Rate and Maximum Heart Rate. You can purchase a heart rate monitor and wear it during your workout to measure your heart rate accurately. If your heart rate is below your target heart rate (THR), you’ll need to increase your walking speed to make the activity beneficial for your health.

• Your body won't burn fat unless your heart rate is within the target zone.
• When walking, the benefits for weight loss and health depend on endurance, not speed or distance.

Practice Intermittent Training. Walk briskly for about one to two minutes, then slow down for about two minutes to your normal pace. Every day or two, add more time to your interval training, including rest periods, until you reach your desired total time. As your fitness improves, try to shorten the rest time to about one minute or less.

• Wear comfortable clothing and supportive shoes for your feet.
• Maintain good walking posture. Keep your head up, eyes looking forward, shoulders back. While walking, swing your arms naturally by your sides, coordinating your heel and toes with smooth movements, with your palms facing your hips.
• Walking is not just a great exercise but also an effective stress-relief method; if you pair it with belly breathing, you’ll gain even more health benefits.
• If you’re short on time for a dedicated walking workout, integrate walking into your daily tasks. Take the stairs instead of the elevator, walk to nearby stores; if you need to visit a friend nearby, you can walk there too. Even regular short walks or stair climbing will lead to surprising benefits.
• Learn how to walk faster to burn more calories, activate more muscles, and improve cardiovascular health.
• Walking can cause cramps. If you experience a cramp, place your hand on your head and start breathing in through your nose and out through your mouth evenly. Don’t forget to bring a water bottle with you.
• If you drive, consider parking a little farther from home so you’ll have to walk to your car.
• If you live in a city where walking is a common activity and you rarely need to use a car, you don’t necessarily need to think of walking as a workout, as you’re already walking regularly.
• If you often drive to school/work, you could park near a park or farther away and then walk the rest of the way.

• Wear white or reflective clothing if you plan to walk at night. Don't assume that drivers will notice you or see you when it's dark outside.
• Prepare before your walk. Carry water and a personal safety whistle in case you encounter aggressive dogs or suspicious individuals. Bringing a mobile phone is also a good idea.
• If you start feeling out of breath while walking, slow down or stop completely and seek help if necessary.
• It's advisable to consult with your doctor before starting a walking workout or any other exercises, especially if you haven’t had a checkup in the past six months.

• A water bottle
• A mobile phone for emergencies.
• A personal safety whistle to call for help in case of trouble, such as encountering criminals, wild animals, or health issues.
• A hat, sunscreen, and sunglasses on sunny days.
• An MP3 player to listen to music while walking.
• A small clip-on light or glowing wristband when walking in areas without sidewalks, or where cyclists may not see you in the dark.