These cardio programs consist of intervals (short bursts of higher-intensity activity followed by lower intensity recovery periods), which can be a more effective way to train and burn more calories than exercising at one intensity level throughout the whole workout. If you're new to walking or exercise, start with the Beginner program. As you progress, slowly increase your time and eventually move to the Intermediate and Advanced workouts. Because this is a general program, you may need to adjust the recommended speeds, intensities, and times to suit your fitness level.
Good for your heart: Walking regularly can help reduce high blood pressure and high cholesterol, both of which contribute to heart disease.
Strengthens bones and joints: Walking is easier on your joints than higher-impact activities like running or aerobics but it still helps reduce your risk for osteoporosis and reduces your risk of falls.
Weight control: Walking may seem like a leisurely activity, but with the right intensity, it can elevate your heart rate and burn serious calories so you can reach and maintain a healthy weight.
Benefits for the mind: A long list of mental health benefits have been attributed to exercise, including reduced depression, better sleep, and more.