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If tying your sneakers and going for a brisk walk isn’t a regular part of your day, you’re overlooking one of the simplest yet most effective methods to get a toned and fit body. Although high-intensity exercises have their advantages, walking is a low-impact form of cardio that stands strong in its own right, offering numerous benefits. We consulted an expert who explains why incorporating more steps into your daily routine is so beneficial and provides a 12-minute daily walking workout aimed at helping women get in shape.
The Benefits of Daily Walks
Walking offers a wide range of remarkable benefits for both mental and physical health. It’s gentle on the joints, can be done nearly anywhere, and doesn’t require any special equipment.
“Walking is fantastic for women of all ages—it elevates mood, lessens symptoms of depression and anxiety, aids in regular sleep, lowers blood pressure, minimizes heart attack risks, and strengthens bone health,” explains Dr. Milica McDowell, a doctor of physical therapy, exercise physiologist, and VP of operations at Gait Happens. “It’s genuinely an exercise that boosts your immediate well-being and has been shown in substantial studies to enhance longevity.”
For those who want to burn extra calories, walking is an excellent addition to a well-rounded fitness routine. A 2022 study published in Nutrients found that postmenopausal women with a regular walking habit experienced weight loss regardless of walking speed. So, for women who are looking to sculpt their fittest bodies, incorporating a daily walking routine can be a total game-changer.
How a 12-Minute Daily Walking Routine Can Make a Major Impact
McDowell explains that 12 minutes of walking typically equals about 1,200 to 1,500 steps. When you combine that with the steps you already take throughout the day (~2,000 to 2,500), you can significantly boost your health.
“Studies show that walking more than 3,500 steps a day can help to reduce your all-cause mortality risk by up to 15%, and when you get up to 5,500 or more, there’s a notable impact on depression symptoms,” McDowell explains. “With that, walking at a Zone 2 pace (60 to 70% of heart rate max) has been shown to boost your metabolism, and support heart health! The Zone 2 sweet spot also helps to burn fat and over time can positively impact your body composition!”
Having a structured walking routine helps you become more mentally present and focused; you can focus on your breathing, chat with a loved one, or think up positive affirmations as you get in your steps.
“Structured walking also helps promote getting into a more rhythmic biomechanical pattern, which helps to boost the physical health benefits as well,” McDowell adds.
The 12-Min Daily Walking Workout for Women to Get Fit
Below, McDowell shares a 12-minute daily walking workout that will help boost your fitness and overall well-being.
- Warm up: 3 to 5 minutes
- Walking workout: 3 minutes walking fast, 3 minutes walking slow—an adaption of the Japanese walking method or interval walking training
- Cool down: 3 to 5 minutes
As far as pace is concerned, McDowell notes, “Zone 2 is the sweet spot, 60 to 70% of heart rate max; this will help to burn fat as fuel and doesn’t get you out of breath like Zone 3. To find [your] heart rate zone, take 220 minus your age, then multiply by the percentage zone.”
Alexa Mellardo
