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The 10-Minute Walk

This will be quick, so don’t waste a minute. You’ll begin at a slow pace to ease your body into exercise mode, and then crank up the calorie burn before finishing with a quick cooldown.

“This is the perfect workout on busy days when you don’t think you have time to exercise,” says Michele Stanten, SilverSneakers fitness expert and author of Walk Off Weight. “It’s also a great option if you’re just starting out.”

woman's feet on treadmill

This walk may be short, but it’s sweet as well. According to Harvard researchers, short bouts of exercise multiple times a day are just as effective (and sometimes more so) than one long exercise routine. In other words, doing this short workout three times a day will provide health benefits that equal or exceed those of one 30-minute walk. Or you can do a 15-minute walk two times a day—you get the idea.

Remember: Safety first. If you’re walking outside and listening to our guided audio walk, keep the volume low or use only one earbud. If you’re on a treadmill at the gym, don’t forget to use the safety clip. If you start to feel nauseous or dizzy at any point, ease up or stop. And always drink plenty of water before, during, and after exercising.

Below is a preview of today’s walk that you can listen to in the player above or download at the link below. Use the step rate ranges in steps per minute (spm) and descriptions below to monitor your pace and intensity.

Warmup

Time: 0:00–2:00
Step Rate: 110–115 spm

Take a casual walk. Your arms can remain at your sides, and it’s easy to carry on a conversation.

Moderate Walk

Time: 2:00–3:00
Step Rate: 120–125 spm

Pick up the pace—you don’t have much time to get what you need out of this walk. But if you’re more interested in stress relief than calorie burn, you can maintain a slower pace.

Moderate Brisk Walk

Time: 3:00–9:00
Step Rate: 125–130 spm

Walk a little faster. Stand tall. Keep your shoulders back and down. Take short, quick steps. At this pace, your arms will be pumping, and you’ll find it difficult to carry on a conversation without pausing to catch your breath.

Cooldown

Time: 9:00–10:00
Step Rate: 110–115 spm

Slow down to a casual pace again. Your heart rate will slow, and you’ll be able to talk normally. Enjoy the rest of your day!

Note: The exercises in this workout may be different or more advanced than those you’ll experience in a SilverSneakers class. Please consult your physician before beginning a physical activity program to make sure it’s safe for you.

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