Recommended Walking Distances

A walking program in which you gradually increase your distance and intensity is one of the best ways to get aerobic exercise and become physically fit. You need only comfortable athletic shoes and clothing in order to begin this type of program because no special equipment or a track is necessary. You can walk in your backyard, neighborhood, a nearby park or even in-place inside your home if the weather is bad.

  1. A Beginner's Walking Distance

    • When beginning a walking program, you need to know your own limitations. The Mayo Clinic recommends that you determine the baseline distance that you walk on a normal day. Wear a pedometer while you go about your normal routine for three days in a row. Pedometers are inexpensive and available at discount stores or any place that sells fitness equipment. Divide your total distance or steps by three and that is your baseline. When starting a walking program, increase the distance gradually or double it if you are fairly fit. This is a simple task to accomplish. Just park farther from your office or take the stairs instead of the elevator. You can also increase the distance by setting aside a time each day to walk around your neighborhood. The University Health Services website recommends a walking speed of 3 to 3.5 miles per hour for a beginner. This means you will cover one mile within 17 to 20 minutes. Start out by walking only 10 minutes per day if you are not used to exercising. Do this for a period of three weeks. When you feel ready, increase your walking time by five minutes per week until you reach 30 minutes each day for six days a week. If your pedometer does not measure distances, keep in mind that 2,000 steps equals approximately a mile.

    Intermediate Distance Level

    • Work up to your longterm goals to reach optimal fitness. Individual longterm goals will vary with each person. Walking 10,000 steps a day may be your goal, which is equal to approximately five miles. If you are basically in good shape when you begin a program, aim to walk a mile in 13 to 17 minutes, which is roughly a speed of 3.5 mph to 4.5 mph.

    Advanced Fitness Program

    • If you have reached your goals, adding weights to your workout will increase your fitness level and add to your cardiovascular fitness. Add a 10- to 15-pound backpack during your walk or while hiking to increase the intensity. You can also try wearing hand weights that are two or three pounds each. This will help increase your upper body strength as well. Alternately, increase the intensity by walking up or down hills or on a sandy beach. Join a race-walking club. The members there compete with and encourage each other during intense 5 mph to 9 mph walking workouts.