Wear a shoe that’s designed for walking. You want a heel strike directly below the hip, then lead to a rolling motion where you’ll end with a toe push-off.
To increase heart rate and see physiological changes, move faster—roughly 3.5 to 4.3 miles per hour—walk farther, and more frequently.
Build mileage before speed and try to go a little farther each time. Increasing mileage slowly is key to preventing injury and maintaining motivation.
Don’t look at your phone, swing your arms—you’ll burn 5 to 10% more calories—and focus on contracting your glutes and abs.
Mix It Up
Do 15 seconds of really fast walking, then a minute or so of recovery. Add hills, lunges, and squats to improve leg strength.
Reap Your Rewards
I suggest three days a week for 12 to 15 weeks to build a habit. If you test yourself, you’ll see your mile time come down.
Stacey Nowicki is a kinesiology instructor and ACE Certified Medical Exercise Specialist.