Your Anywhere, Anytime 7-Day Walking Program

It seems as if we go into a time warp during the holidays where everything speeds up, leaving little time for exercise. However, even some exercise is better than no exercise and maintaining a simple walking routine can help you stay active wherever you are, with whatever time you have — no gym or fancy equipment required.

This simple walking plan is easy to customize according to your schedule. For example, if you only have 10 minutes one day to fit something in, try the speed-walk option. If you get a day (or a week) with more time, focus on longer sessions.

The goal of these simple, time-efficient walks is to help you maintain your fitness and stay healthy (walking helps boost your immunity) during this busy season. The flexibility of this program is its major selling point. You can even get the whole family involved. The speed and interval walks can be turned into a fun game (who can reach the next mailbox the fastest?); while power walks can be an opportunity to catch up and connect.

SPEED WALK (10–20 MINUTES)

Warm up (easy, gradually building pace, 3–4 intensity): 2 minutes

Power up (walking as quickly as you safely can with great posture, pumping your arms as you move to propel you further faster, 6–7 intensity): 6 minutes

Wind down (comfortable pace, allowing breathing and heart rate to steady, 3–4 intensity): 2 minutes

Note: For a 20-minute speed walk, spend twice as long with each section of your walk — ie. warm up for 4 minutes, power up for 12, wind down for 4

INTERVAL WALK (15–30 MINUTES)

Warm up (easy, gradually building pace, 3–4 intensity): 3 minutes

Intervals (alternate 1 minute of a steady pace,5–6 intensity, with 30 seconds–1 minute of a very fast pace walk,7–8 intensity): 10 minutes

Wind down (comfortable pace, allowing breathing and heart rate to steady, 3–4 intensity): 2 minutes

Note: For a 30-minute interval walk, spend twice as long with each section of your walk

POWER WALK (30–45 MINUTES)

Warm up (easy, gradually building pace, 3–4 intensity): 5 minutes

Maintain a steady, brisk pace that allows you to breathe quickly but still under control (about a 5–6 intensity): 20–35 minutes

Wind down (comfortable pace, allowing breathing and heart rate to steady, 3–4 intensity): 5 minutes

Note: Feel free to adjust warmup, cooldown and power pace time based on walk length and preference

CROSS-TRAIN/STRETCH

On your non-walk days, focus on building strength, stamina and flexibility with total body strength-building movements and/or add in a stretch session (like this one for walkers and runners) to continue improving your overall fitness, and in turn, your walking potential.

ACTIVE REST DAY

Participate in any activity you enjoy — yoga, swimming, group fitness classes — anything that keeps you moving.

Start your week on a Sunday, Monday or whatever day you prefer. You can also lengthen or shorten your walk time to fit your schedule and needs.