Boost Your Health with Interval Walking

Interval walking training (IWT) is a form of exercise that involves alternating between periods of fast and slow walking. It is an accessible way to improve cardiovascular fitness, burn calories, and strengthen muscles. It also costs nothing..Yeah!

Walk Smarter – The Power of Interval Walking

At my clinic we talk about whole health which includes, nutrition, supplements, functional labs, meditation, mindset, sleep, creativity, joy, and more. Movement is a big part of that conversation, too. As many of you know, I’m a longtime yogi, but I’ve always loved walking and running as part of my daily practice. There’s something about stepping outside, putting one foot in front of the other, and feeling the fresh air that is truly transformative.

To be honest, walking is how I decompress after a long day. Breathing deeply through my nose, expanding my lung capacity, and moving in rhythm with nature—it’s my reset button. It also sparks creativity, pulls me away from screens, and helps me process thoughts with more clarity and ease.

Beyond the mental and emotional benefits, walking also plays a crucial role in keeping your body strong. Your leg muscles are the largest in your body, and keeping them moving is essential for strength, circulation, and overall health.

Benefits of Interval Walking Training

• It is easy to do
• It improves cardiovascular health by increasing V2O Max
• Increases calorie burn by using fat for fuel
• Strengthens leg and core muscles
• Boosts metabolism and lowers Glucose and Insulin spikes
• Reduces stress and improves mood/ mental health
• Low Impact
• Improves longevity and quality of life
• Improves Sleep
• No Age Limit

How to Perform Interval Walking Training

• Warm up: Start with a few minutes of slow walking. 
• Alternate intervals: Walk briskly for 30 seconds to 2 minutes, followed by a recovery period of slow walking for 1-2 minutes. 
• Repeat: Repeat the intervals for 10-20 minutes. 
• Cool down: End with a few minutes of slow walking. 

Options

• 3×3 Interval Walking: Alternate between 3 minutes of fast walking and 3 minutes of slow walking for a total of 30 minutes. 
• Pyramid Interval Walking: Start with shorter intervals of fast walking and gradually increase the duration as the workout progresses. 
• Hill Interval Walking: Incorporate hills into your walk to increase intensity. 

Tips and Suggestions 

• Asses your fitness level and start slow.
• Better to start slow, build and maintain than to do too much at once
• Listen to your body and take breaks when needed. 
• Start gradually and increase the intensity and duration of your intervals over time. 
• You can use a heart rate monitor or fitness tracker to monitor your effort. 
• Consider wearing comfortable and supportive shoes. 
• Find a safe and enjoyable place to walk, such as a park or treadmill

A Sample Guide to Interval Walking Workout

• Warm up: 5 minutes of slow walking 
• Interval 1: 30 seconds of fast walking, 1 minute of slow walking 
• Interval 2: 1 minute of fast walking, 2 minutes of slow walking 
• Interval 3: 30 seconds of fast walking, 1 minute of slow walking 
• Interval 4: 1 minute of fast walking, 2 minutes of slow walking 
• Interval 5: 30 seconds of fast walking, 1 minute of slow walking 
• Cool down: 5 minutes of slow walking 

Have a healthy week…enjoy the blue bonnets, get out and walk each day and add some intervals to boost your fitness.

Dr Pia