Walking is a way to ease into exercise, increase your fitness and improve your overall health. According to the Mayo Clinic, walking can lower your bad cholesterol, raise good cholesterol, lower your blood pressure, reduce your risk of type 2 diabetes, help control your weight, improve your mood and help you stay fit. If you already have a walking routine, begin to add middle- or long-distance walks. Those who are just starting a fitness routine should begin with short distances.
Short Distance
If you are just starting out or have limited time to walk, the bulk of your miles will be done at a short distance, anything from 1/2 to 3 miles. These walks will help to create and then maintain the foundation of your fitness routine. It might be easier to time these walks rather then worry about how long they are. You can start with as little as five to 10 minutes at a time and add on as your fitness level increases. Once you can do 3 miles in an hour or less, feel free to begin to add middle-distance walks as well. You can also do more then one short walk a day to add more miles or to break it up in your schedule rather than going for one longer walk.
Middle Distance
As your fitness level increases or your walking goals change, you can add some middle-distance walks, 2.5 to 6 miles. Walks of this length will help to build stamina and burn more fat and calories then the shorter distance walks. At first, add one middle-distance walk a week, then slowly add another and another, being sure never to increase you overall weekly millage more than 10 percent a week. Adding in walks of this length also will help to prepare you for a local 5K race.
Long Distance
Long-distance walks, more then 5 miles, are not necessary for a basic walking program, but are recommended if you want to train for a 10K or longer race or push your fitness pursuits to another level. Walks of this length will increase your endurance, allowing your to go longer and longer distances over time. Most walking programs recommend you only do one long walk a week, unless you are training for an extended hiking vacation or event that would require this type of mileage day after day. As your mileage increases, it is important to listen to your body and give it time to rest and recover after each session.
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