Is It Possible To Get Fit Just By Walking?

Well, it depends on several factors:

• How fast are you walking?
• How far are you walking?
• Where are you walking – is the area flat or hilly?
• What are you walking on: pavement, dirt or sand?
• Are you just walking?
• Are you using weights when walking?

How Fast?

If you are just out for a leisurely stroll then this is good for the mind and soul but not so much or a workout for the body. The only exception to this would be if you are extremely out of shape or overweight.

Walking can turn into much more than an after dinner relaxation time by just increasing the speed. Going 3 miles per hour will improve a sedentary person’s level of fitness. How fast is 3 miles per hour? It is about 120 steps a minute so if you count 30 steps in 15 seconds then you are right on track. As you progress increase the speed to 4-4.5 miles an hour where you are breathing hard but not gasping for air. That would be 160-180 steps a minute.

How Far?

Are you just going to the mailbox (which for some of us in rural American might be a few miles!), around the block or a couple miles? How far is far enough? Well, to start it may just be that you can do short walks around the parking lot or down the driveway or around the shopping mall. But it is a start! As your fitness improves then increase to 20-30 minutes per session which if you are walking fast will take you 2 miles or more.

Where?

If you have every gone on a hike in hilly or mountainous terrain you know that the trial up seems a lot further than the trail back down. If you can walk where there are hills or stairs then you will get a much harder workout in shorter time. Stair and hill walking can speed the rate at which you see benefits from a walking routine. Be sure not to overdo it and watch your heart rate!

What?

It makes a big difference if you are walking on pavement or dirt or sand. Pavement is easier as the surface is smooth but it is harder on your joints, so again proper shoes are imperative. Dirt is easier on the joints and is a little more of a workout for the body. Sand can turn a short walk into a much more strenuous activity. Brisk walking in sand will require more effort but does create more of a strain on tendons so start slow if new to exercising.

Just Walking?

Are you just out walking or do you incorporate some different types of movement such as walking lunges, skipping, hopping, jumping jacks? These can break up the monotony of walking and give a burst in heart rate so that you can incorporate interval training into your walking routine. Probably not necessary when embarking on your fitness journey but good for those who are further along the way. Great to do when traveling to stay fit also.

Using Weights?

Another way to boost the benefits of walking is to use wrist weights, ankle weights and Heavy Hands while walking. Again, not for the beginner but a good way to keep from getting stagnant in your walking program.

So, yes you can get fit by walking by using a little ingenuity, stepping up the pace and keep upping the intensity as your level of fitness improves.

My favorite walking method

? Speed walking with my girls!