This exercise involves moving forward by placing one foot in front of the other in a rhythmic manner. It is a low-impact activity that can be done almost anywhere and has numerous health benefits, including improving cardiovascular health, strengthening muscles, and reducing stress.

Equipment Required

Walking Instructions

  1. Start by standing up straight with your feet shoulder-width apart.
  2. Begin walking forward by taking a step with your right foot.
  3. As you step forward with your right foot, swing your left arm forward and your right arm back.
  4. Take a step with your left foot and swing your right arm forward and your left arm back.
  5. Continue this alternating pattern of stepping and swinging your arms as you walk forward.
  6. Make sure to keep your head up and your shoulders relaxed.
  7. Try to maintain a brisk pace to get your heart rate up and increase the intensity of the exercise.
  8. You can also try walking uphill or on an incline to add more resistance to the exercise.
  9. Continue walking for at least 30 minutes to get a good cardiovascular workout.

Walking Form & Visual


Walking Benefits

  • Improves cardiovascular health
  • Strengthens bones and muscles
  • Helps with weight management
  • Reduces risk of chronic diseases such as diabetes and heart disease
  • Boosts mood and reduces stress
  • Improves balance and coordination
  • Can be done anywhere with no equipment needed

Walking Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calf muscles
  • Abdominals
  • Back muscles

Walking Variations & Alternatives

  • Walking uphill
  • Walking downhill
  • Power walking
  • Brisk walking
  • Interval walking
  • Walking lunges
  • Walking with weights
  • Walking on a treadmill
  • Walking on an incline treadmill
  • Walking on a stair climber