Stress-busting Walking Workout
Ella Brooks

HOME > HEALTH

Walking is a step in the right direction for your health -- and it’s the perfect form of exercise for busy moms. You can walk anywhere, anytime: Just put on your sneakers and head out the door. “When you walk at a brisk pace, the body produces feel-good hormones called endorphins. This automatically improves your mood and decreases stress,” says Toronto-based personal trainer Barb Gormley.

With all the time you spend caring for your whole family, taking less than a half-hour of fresh-air care for yourself will help you clear your mind so you can tackle your day. Read on to find out how every step you take improves your health and then try our easy, four-week walking workout plan to beat stress.

Walking Benefit: A Healthier Heart

According to a recent study of over 39,000 women published by the American Heart Association, those who walked for two or more hours per week had a 30 percent reduced risk of stroke than those who did not walk at all.

Walking Benefit: Better Memory

Research published in the Journal of the American Medical Association showed that older men who walked less than 1/4 mile each day had almost twice the risk of dementia compared to those who walked more than 2 miles.

Walking Benefit: A Slim Waistline

In one new study of over 18,400 premenopausal women, researchers from Harvard School of Public Heath found that those who made even small increases in the amount of time they spend walking briskly or biking every day decreased their risk of gaining weight.

Walking Benefit: A Better Mood

Anyone who regularly hits the treadmill will report a boost of good feelings post-workout, but a recent study published in Medicine and Science in Sports and Exercise uses science to prove it. Researchers monitored participants diagnosed with depression as they either walked on a treadmill for 30 minutes or sat and rested quietly. Those who walked reported more feelings of well-being and more energy than those who rested.

Easy 4-week Walking Plan

Our easy walking plan will improve your health and help you feel less frazzled -- in just a few minutes per day. “The key to improving your fitness level, burning calories and zapping stress is to walk regularly and to include one rest day per week,” says Gormley.

Walk each day for the length of time suggested below. Keep your chest lifted, and look toward the horizon (not down at your feet). Pump or briskly swing your arms at your sides to boost your calorie burn. “You’ll know you’ve walked at the right intensity if you feel energized, not exhausted, a few minutes after you complete your workout,” says Gormley. Grab a friend, your dog or your MP3 player to keep motivated and step to it!

Week 1: Build a habit.

The first week is all about getting used to exercising regularly, so consistency is key.

Monday: 10 minutes

Tuesday: 15 minutes

Wednesday: 10 minutes

Thursday: 15 minutes

Friday: 10 minutes

Saturday: 20 minutes

Sunday: rest day

Weekly total: 80 minutes

Week 2: Walk for longer.

Keep up the good work! This week, you’ll increase the length of time you walk by five or 10 minutes per day.

Monday: 15 minutes

Tuesday: 20 minutes

Wednesday: 15 minutes

Thursday: 20 minutes

Friday: 15 minutes

Saturday: 30 minutes

Sunday: rest day

Weekly total: 115 minutes

Week 3: Boost calorie burn.

Now you’re a regular walker. Increase your pace slightly to blast more calories.

Monday: 20 minutes

Tuesday: 25 minutes

Wednesday: 20 minutes

Thursday: 25 minutes

Friday: 20 minutes

Saturday: 35 minutes

Sunday: rest day

Weekly total: 145 minutes

Week 4: Hit some hills.

Maintain the slightly faster pace, and include two hill workouts to build muscle and burn even more calories.

Monday: 20 minutes (include a short, gentle hill)

Tuesday: 25 minutes

Wednesday: 20 minutes (include a short, gentle hill)

Thursday: 25 minutes

Friday: 20 minutes

Saturday: 35 minutes

Sunday: rest day

Weekly total: 145 minutes

Congrats! You’ve nearly doubled your weekly walking time in just four weeks. Do your best to keep it up: You’ve reached a routine daily activity level that will help you to maintain a healthier heart, slimmer waistline, improved memory and an upbeat mood.