Pump Up Your Walk: Simple Ways to Turn Everyday Steps into Real Exercise

It’s easy and accessible, and almost everyone can do it. You don’t need a gym membership or equipment, either. That’s why walking is considered the most common form of physical activity across the country.

Though there are no hard and fast figures about how many people walk for exercise. Data from the U.S. Centers for Disease Control and Prevention’s National Health Interview Survey reports that 58.7% of adults had walked for leisure in the past 7 days in 2022. (The CDC defines leisure walking as walking done for exercise, relaxation, or fun, not for transportation.)  

Walking, says Jennifer Horawski, M.D., an orthopedic sports medicine specialist at the University of Miami Health System, is “flexible, scalable, and sustainable.”

Done correctly and with a few tweaks, walking can help you build balance, strength, and cardiovascular fitness.

Yet, some misconceptions persist. Some people think walking isn’t “real’ exercise or that you need to walk for very long distances.  Not so, she adds. “Smart progression beats endless mileage.”

Experts recommend that the average healthy person get 150 minutes per week of moderate-intensity exercise or 75 minutes of high-intensity exercise. Brisk walking definitely qualifies for moderate exercise as long as you keep up the pace, or about 3 to 4 miles an hour. With the growing popularity of wearables, most people can easily measure both pace and distance. But for those who don’t have one of those gadgets, she suggests following an old rule of thumb: Walk fast enough that you can speak in short sentences but not sing.

“Your breathing is faster but controlled, and you’ll warm up after five or 10 minutes,” she explains.

Form is important, of course.

You should wear supportive footwear, stand straight with your eyes looking forward, and keep your shoulders relaxed. Swing your arms naturally. You should also aim for a warm-up and cool-down period, particularly after an intense walk — no slouching or fiddling with your cell phone.

If you’re new to walking for exercise, it’s also essential to progress slowly.

Dr. Horawski suggests starting with 20 minutes at a comfortable pace. When you’re ready, add more time to your walk before ramping up speed. “Add intensity only after walking consistently for two to three weeks,” she says. And though walking is considered low-impact, make sure to rest and be on the lookout for any lingering pain in your feet, shins, or hips.

After a while, your body will acclimate to a usual pace. That’s when you know it’s time to pump up your walk — and the easiest way is to incorporate intensity.  “Small changes can have significant benefits,” Dr. Horawski explains.

In other words, a faster walk, or a climb uphill, or lugging extra weight can result in a better aerobic workout, improved activation of specific muscles (glutes, calves, hamstrings, quads, and core), and increased calorie burn. It can also translate to better balance and coordination. “It becomes more like exercise and not just moving,” she says.

To level up your walk:

• Change up your speed by alternating between slow and fast walking. Try up to three minutes of really brisk walking with another three minutes at an easier pace. This kind of Interval training is popular in all kinds of fitness regimens because it gets your heart beating faster and then allows it to come back down again. What’s more, studies have shown that interval walking improves physical fitness and muscle strength more than continuous walking. It also promotes more fat loss and glucose uptake. 
• Do it backward. Try walking backward for about a minute or so.

A 2025 review of 20 studies found that backward walking — known as retro walking in fitness circles — improved balance, coordination, gait, and strength while also challenging the brain’s perception of space. Retro walking also uses your quads and calves differently than forward walking does.

But be careful. No one has eyes in the back of the head, so your vision will be limited. Make sure you’re backward walking on a flat surface. If you’re nervous about falling, practice near a railing or wall to avoid an accident.

• Head for the hills. OK, so there are no real hills in South Florida, but you might be able to find a walking path that includes a ramp or stairs. On the treadmill, raise the incline. That should get your heart pumping.
• Add the pounds. Weighted vests or a loaded backpack have become favorite walking add-ons. Often referred to as rucking, a military term, carrying an extra load while walking helps build stamina and strength while also raising the heart rate and increasing calorie expenditure. But Dr. Horawski warns that a walker should take some precautions to avoid injury. Don’t overdo it. Start by carrying no more than 10% of your body weight. Stand straight. And do only short durations of 10 to 20 minutes.

Also, not everyone should be rucking.  You should avoid the extra pounds, at least temporarily, if you’re pregnant, have a balance disorder, suffer from osteoporosis with a high risk of fracture, or have pain in your hip, knee, ankle or back.

• Switch up the terrain. If you’re walking outside, try to do so in different places. One day walk on sand, another on grass. Try a trail instead of a road or sidewalk. One recent study on middle-aged women found that “nature-based physical activity” in urban settings can enhance both mental and physical health.
• Try the Nordic way. Nordic walking uses poles to push the walker along. It’s intended to mimic the motion — and benefits — of cross-country skiing, which is considered one of the best full-body workouts. Using your upper body engages the muscles in your arms, shoulders, and back. The American Nordic Walking Association cites studies that show Nordic walking burned more calories and increased oxygen consumption. It was also easier on the hip, knee, and foot joints.

WRitten by Ana Veciana Suarez.

Tags: backward walking exercise, brisk walking pace, Dr. Jennifer Horawski, interval walking benefits, low-impact cardio exercise