Taking a “mini walk” every day has big health benefits—and can help you build up to a longer walking routine. When you get your heart rate up even for 10 minutes a day, you are training it to beat more efficiently, which reduces your risk of heart disease, diabetes, and other chronic illnesses.
Erin Hopkins, PT, DPT
In this Q&A, Erin Hopkins, PT, DPT, Physical Therapist at Mount Sinai, talks about how to start a walking program that will get your heart moving, no matter your fitness level.
Note: It is important to consult your physician before starting any fitness program, especially if you have health issues.
What does an effective walking program consist of?
There is a misconception that you need to walk 10,000 steps a day, which might not be realistic for some people. An effective walking program can start small and help you progress. However, you eventually want to walk about 150 minutes a week at light to moderate intensity. For example, 30 minutes of walking five days a week, or 50 minutes three days a week—whatever works best for your fitness level and schedule. If you are currently not doing any walking or have chronic pain, 150 minutes a week might feel like too much to start. It is okay to start with mini walks and work your way up—even just 10 minutes a day should be enough.
How can I fit mini walks into my busy day?
If you commute to work, you can start by adding small amounts of walking, for example, by parking your car at the back of the parking lot or getting off the bus or train one stop early, or going for short walks on your lunch break. For someone who does not exercise at all, even five minutes of walking a day is going to make a difference. Once that starts to feel easy, you can progress to a 10-minute walk several days a week. As that gets easier, gradually continue to build up each week until you feel you can reach 150 minutes. Make sure you wear supportive sneakers with good traction.
- Start small. Build up a routine with five to 10 minutes of walking a day, for example, by getting off the train or bus one stop early during your commute.
- Progress slowly. Add an extra minute or two each week until you are able to walk comfortably for 150 minutes a week.
- Try to walk in heart rate zone two. This is about the speed you might walk when trying to catch a bus on time.
- Wear supportive sneakers with good traction.
- Make it fun. Consider joining a walking group, especially if you need encouragement.
How will I know when and how much to progress to more minutes?
It will vary person to person, but a good rule of thumb is to increase your minutes about 10 percent a week. If you are walking 10 minutes a day, you can gradually increase that by a minute or two the following week, and so on. That way, you are slowly increasing the duration every time you go out incrementally. As you progress, you will notice your body is more conditioned to walking, and you can tolerate walking a little bit longer with less fatigue.
How high should my heart rate be?
Your maximum heart rate is the highest number of beats your heart can pump per minute when you are working hard. There are five heart rate zones, and each is a percentage of your maximum heart rate. When you are doing a walking program, you want to be in zone two, which is an easy fat-burning exercise. You don’t need to do math to figure out—just pay attention to your breathing.
- Zone one is 50 to 60 percent of your maximum. This should feel very easy, it might be similar to when you are strolling around a museum.
- Zone two is 60 to 70 percent of your maximum. Zone two is brisker than zone one, but you should be able to talk in complete sentences. It could be similar to walking at a fast pace, as if you might miss the bus.
- Zone three is 70 to 80 percent of your maximum. At zone three, you will be working harder and won’t be able to speak in complete sentences without having to take a breath. Depending on your fitness level this might even be a jog or run. (This is a higher intensity level than what you want to be in when starting a walking program).
Will a walking program help me lose weight?
Yes. In fact, zone two burns more stored fat than the higher zones. When you enter zone three and zone four (an even more intense level of exercise), the body burns more carbohydrates than stored fat. This is because carbohydrates—sugar in your blood from a recent meal—are more accessible and therefore easier and faster to burn. Every time you burn a carbohydrate, you get much more energy, which is why many runners typically eat carb heavy meals before a race. When you slow down into zone two, your body switches to burning more fat, which helps you lose weight.
How can I stay motivated as I progress?
A great way to stay motivated is to join a walking group. I say this as a runner who is in a running club: if you can find people to walk with, you are going to be excited to show up and see your friends. It will be a lot more fun. An example is New York Road Runners Striders, a free walking and fitness club for older adults in New York City. If the weather is a problem, you can do your walking program on a treadmill or in a large indoor space, such as a gym, mall, or any large public area that is indoors.