A walking plan that doesn’t beat you up
Topic: Movement & Strength
Reading time: 2 min
Walking helps your heart, mood, digestion, and sleep. The best walking plan is the one you can repeat—and recover from.
The easiest starting point
- Start where you are. If you’re currently at 5 minutes, that’s your base.
- Walk at a pace where you can talk, but you’re not bored.
The “10% rule” (gentle version)
Increase total weekly walking time by about 10% when things feel comfortable.
Make walking joint-friendly
- Warm up for 2 minutes (slow pace) and cool down for 2 minutes.
- Choose softer surfaces when possible.
- Use supportive shoes.
- If pain spikes, shorten stride and slow down.
Consistency beats intensity. A 10-minute daily walk is more powerful than a single “hero” workout once a week.
Turn it into a habit
- Walk after a meal (great for blood sugar and digestion).
- Pair it with a podcast or phone call.
- Keep a “bad weather plan” (mall, treadmill, indoor circuits).
Try our Weekly Walking Plan tool.
Ask your clinician (starter questions)
- “What’s the most likely explanation in my case?”
- “What serious causes are we ruling out?”
- “Could any medications or supplements contribute?”
- “What’s the simplest next step?”
- “What should make me call you sooner or seek urgent care?”
If you want to prepare for a visit, try the Doctor Visit Checklist. For general support, browse Topics.