Walking Programs

Don’t have a gym membership or a treadmill at home?  Don’t  worry, walking is one of the easiest and cheapest ways to exercise. It takes no special skill or talent and no other equipment is needed other than a good pair of walking shoes. Walking is a gentle, low-impact exercise that can easy your Walking is a form of exercise accessible to just about everybody. It’s safe, simple and doesn’t require practice. We learned how to walk at a very young age. Research shows that you should get 30 minutes or more of physical activity on most days of the week. Why not make walking one of these activities!  As you start, remember to start slow and easy. Gradually work your way up to a longer duration and intensity as your walking program becomes easier.

Walking Benefits

Walking can help trip your waistline and improve your health. Walking has several health benefits  Walking on a regular basis helps to reduce your risk of certain medical conditions, such as high blood pressure, stroke, colon cancer, diabetes and heart disease. It also helps to reduce depression, stress which help you sleep better. Walking can also help you:

  • Lower low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol) and raise high-density lipoprotein (HDL) cholesterol (the “good” cholesterol).
  • Reduce your risk of or manage type 2 diabetes
  • Manage your weight
  • Improve your mood
  • Stay strong and fit as you age

Remember, research shows that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging. Just start slow and easy!

Using the RPE Method to Measure Intensity

Rate of Perceived Exertion (RPE) may be the most versatile method to measure exercise intensity for all age groups. Using this method is simple, because all you have to do is estimate how hard you feel like you're exerting yourself during exercise.

RPE is a good measure of intensity because it is individualized—it’s based on your current fitness level and overall perception of exercise. The scale ranges from 1 to 10, allowing you to rate how you feel physically and mentally at a given intensity level.

 An RPE between 5 and 7 is recommended for most adults. This means that at the height of your workout, you should feel you are working "somewhat hard" to "hard."

walking intensity graph

Beginner Walking Interval Workout

beginner walking interval workout chart

Intermediate Walking Interval Workout

intermediate interval waking workout chart

Advanced Walking Interval Workout

advanced walking interval workout


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