A NASM-certified trainer walks at the same time every day to make exercise a habit—here’s how to follow in her footsteps
An evening walk can help you squeeze regular exercise into your day
Consistency beats intensity. That’s an exercise maxim to live by, but often it’s easier said than done. We’ve all gone hard, then gone home and stayed on the couch for the next two weeks until the soreness has worn off.
Rosie Borchert, NASM-certified personal trainer for REP Fitness US, has a great trick for including exercise in her daily routine.
“In our house, we love to take a walk through the neighborhood at the end of the day,” she tells Fit&Well.
“It’s a great time for me and my partner to connect, talk about our day and squeeze in a little bit of exercise.”
Borchert has shared a typical workout below, but says it doesn’t matter which 10-minute walking workout you do, or if you do a workout proper at all.
“It’s less about getting the most out of your walking workout and more about building a habit that you can practice daily,” she says.
“So, to do this, find a walking workout that you enjoy! Wear a pair of sneakers with cushion and the right type of support for your feet. Suggest a meet-up with your friends to catch up while you walk. Use this time walking to take in the beauty around you or pop on an audiobook you’re excited for to help you get going.”
How to do the 10-minute interval walking workout
The walk is split into five two-minute sections. Use the talk test to judge your effort.
Borchert also suggests adding a set of a strength exercise every time section ends. For instance, do 10 squats after the warm-up, 10 heel raises after the speed walk and so on. Borchert recommended lunges and, finally, skipping, “to add a little impact training to strengthen your bones”.
1. Stroll
Time: 2min Pace: Conversational
Warm up by walking at a comfortable, conversational pace.
2. Speed walk
Time: 2min Pace: Brisk
Walk like you’re late for a meeting, but you don’t want to run.
3. Stroll plus
Time: 2min Pace: Conversational
Slow it down, walking slightly faster than your warm-up, but so that you can carry on a conversation.
4. Speed walk
Time: 2min Pace: Brisk
Go back to your brisk pace. Conversation should be possible, but difficult.
5. Recovery
Time: 2min Pace: Conversational
Slow things down with an easy, conversational pace.
Shop walking shoes
If you need to upgrade your footwear, consider these top picks from my guide to the best walking shoes.
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