Fit in Walking: Morning, Noon, or Night

Walking is one of the most versatile forms of exercise because you can do it just about anytime, anywhere. These tips will help you schedule your walk and encourage an easy 30-minute daily workout.

Like to move first thing in the morning?

  • Before you go to bed, get your walking clothes and shoes ready, so it is easy to put them on quickly and head out the door.
  • Eat a piece of fruit or a few spoonfuls of yogurt for a quick fule-up.
  • Walking to your favorite music may help get you moving.

Is Lunchtime the only break in your busy day?

  • Schedule your lunchtime walk in your work calendar. Think of it as an important appointment.
  • Keep everything you need for walking at work. This way, you won't find yourself saying, "I forgot my shoes. I can't go."
  • Recruit some coworkers to join you. You can keep each other on track.

Is working out after work your way to unwind?

  • Have a light snack about an hour or two before you leave so you don't experience an energy dip and talk yourself out of walking. Try yogurt, a handful of almonds, or a piece of fruit.
  • Pick a route without heavy traffic.
  • Do some shoulder rolls to release the stress of the day before heading out.

Every Step Counts

  • Most adults should try for at least 150 minutes a week (2.5 hours) of moderate-intensity activity.
  • 30 minutes of brisk walking at least five days a week is one way to meet this goal.
  • If you're tight on time, break up your activity into shorter sessions, for example, 10-minute intervals 3x's a day.