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The 15-Minute Walk

This 15-minute walk is a great anytime workout. “I especially recommend this walk after lunch or dinner,” says Michele Stanten, SilverSneakers fitness expert and author of Walk Off Weight. “Studies have shown that a 15-minute walk after a meal improves blood sugar and lowers your risk of diabetes.”

You can do this walk as a complete workout, or do it multiple times—back to back or throughout the day—to boost your calorie burn. Harvard researchers have found that short bouts of exercise multiple times a day are just as effective (and sometimes more so) as one long workout. In other words, doing this walk twice a day will provide health benefits that equal or exceed those of one 30-minute walk. Want to break it up even more? Try a 10-minute walk three times a day.

man at gym looking at sportwatch

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.


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, like you’re late for an appointment. You should always be able to talk while you’re walking, but it’s getting more difficult at this pace.

Moderate Brisk Walk

Time: 3:00–13:00
Step Rate: 125–130 spm

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Speed up again. 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.


Time: 13:00–15:00
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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