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Fitness: Walking for Wellness


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Introduction

Walking is one of the easiest ways to get the exercise you need to stay healthy.

Experts recommend at least 2½ hours of moderate activity (such as brisk walking, brisk cycling, or yard work) a week.2 It's fine to walk in blocks of 10 minutes or more throughout your day and week.

Key points

  • If you're worried about how brisk walking might affect your health, talk with your doctor before you start a walking program.
  • Start with a short-term goal. For example, walk for 5 or 10 minutes every day. Or increase your number of steps by 300 to 500 each day.
  • After you've made walking a habit, set a longer-term goal. You may want to set a goal of walking briskly for at least 30 minutes a day or work up to 10,000 steps a day. You can try to do this 5 days a week or more.
  • You can wear a pedometer to track your steps each day.
  • To stay motivated, find a walking partner, such as a family member, friend, or coworker. Daily dog walks are also a great way to keep up your walking routine.

What? - What is the medical information or key concepts related to the action? What do you need to know to start a walking program?

Why? - Why the action is important? Why walk for wellness?

How? - Learn the steps involved in taking action. How can you make a walking program part of your life?

Where? - Other resources and organizations that can help you take action. Where to go from here

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Last Updated: August 4, 2010
Medical Review:
Kathleen Romito, MD - Family Medicine

Heather Chambliss, PhD - Exercise Science


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