Walking is the simplest thing I do to take care of my physical and mental health, and the only form of exercise I do every day.

I generally walk for no longer than an hour and because it’s low-impact and I don’t break a sweat, I assumed that I didn’t need to do anything to recover afterwards, in the way I do with other workouts.

However, since moving to a hilly area, I noticed that I was sometimes experiencing stiffness in my legs, hips and back after walking. It may be low-intensity, but regular walking can still take its toll.

So, I’ve started doing two post-walk stretches: child’s pose and a forward fold. They only take a few minutes, but they help me feel less stiff for the rest of the day.

Plus, by connecting these two behaviours (walking and stretching) together, a technique called habit stacking, I’m also stretching every day.

The two stretches I do after every walk

I decided to add these stretches to my day because they target the legs and hips. They also mobilize my back, which is always the stiffest area of my body. I hold each pose for about a minute

Here’s how to do them.

1. Child’s pose

• Kneel with your knees wider than hip-width apart.
• Reach your arms as far forward as you can and sit your butt back onto your hips.
• Hold this position.

2. Standing forward fold

• Stand with your feet hip-width apart.
• Slowly lower your arms towards your feet, keeping a bend in the knees.
• Stop when you feel a stretch in your hamstrings and hold.

Why is stretching after a walk beneficial?

“It is quite common to feel a bit stiff or achy after walking, particularly following a long walk, and certain stretches can alleviate that discomfort,” explains physiotherapist at Complete Pilates Helen O’Leary. “Child's pose and forward fold can be particularly beneficial since they put your spine in flexion, which opens out the space between the tiny joints in the spine, and stretches the soft tissues of the lower back.”

When you’re standing, your lower back is in a neutral or slightly extended position, which loads the small joints, which is why you might experience stiffness in this area of the body after walking.

“You can add a bit more of a targeted stretch into either of these two positions by adding a side bend,” O’Leary says.

“In child's pose, if you place your arms on the mat overhead, you can walk your hands to one side, so that your body starts to curve. Now really sit back into the hip on the opposite side of where your hands are—this will stretch a little more into one side of your lower back,” she suggests.

Make sure you repeat the movement on the other side, too.

Regular walking and running can deliver tremendous benefits, but cranking up the mileage too quickly can lead to increased risk of injury, especially if you're not resting between sessions.

“The body adapts to increased activity, but only when the increase is matched by sufficient recovery,” explains expert podiatrist Steven Thomas.

Here, he outlines the three most common walking- and running-related injuries he encounters in his clinic—and offers advice on how to avoid them.

1. Plantar fasciitis

Common symptoms: Pain under the heel.

This is one of the most debilitating walking- and running-related injuries, says Thomas.

Plantar fasciitis typically presents as pain under the heel, which worsens when you stand up after periods of rest.

“It usually eases with a few steps but can return after longer periods of walking, running or standing.”

Prevention: Increase training load gradually.

If you're a dedicated walker or runner, the safest way to avoid plantar fasciitis is to increase your mileage slowly and regularly practice some lower-body exercises.

In particular, Thomas says you should focus on lower-leg flexibility and strengthening muscles in your calf, ankle, and foot.

He recommends performing straight-knee and bent-knee calf raises, which target the often-overlooked soleus muscle, two or three times a week.

How to do a straight-leg calf raise

How to do a bent-knee calf raise

“Wearing comfortable, well-fitting footwear is also important,” he adds.

2. Achilles tendinopathy

Common symptoms: Pain at the back of the heel.

Achilles tendinopathy is most often felt where the tendon attaches to the heel bone at the back of the foot or within the middle portion of the tendon itself.

“Often the feeling is of morning stiffness or tenderness,” explains Thomas.

Sometimes, you can observe a visual thickening of the tendon.

“The pain can ease as the tendon is used but returns afterwards or the following morning.”

Prevention: Progressively strengthen and stretch the calves.

As with plantar fasciitis, strengthening the calves with straight-knee and bent-knee calf raises can protect the area from overuse injuries.

Gently stretching the muscles at the back of the lower legs is also advisable.

“If the calves are tight, hold a straight-knee and bent-knee calf stretch for approximately 60 seconds daily,” says Thomas.

He also recommends avoiding sudden increases in distance, speed or hill work and allowing adequate recovery between sessions.

“Abruptly changing to substantially flatter or more minimalist footwear can also increase the load on the Achilles,” he adds.

3. Toenail trauma

Common symptoms: Pain, throbbing or visible nail damage.

Often regarded as a marathon runner’s badge of honor, losing a toenail is a common occurrence when covering 20+ miles a week—but it’s best avoided, if you can.

“Early signs of a lost toenail include bruising beneath the nail, horizontal ridges, splitting and lifting of the nail, often observed after increased activity,” says Thomas

Prevention: Get an expert to fit your running shoes.

Poorly fitted running shoes are often to blame.

“[Shoes] should have sufficient length, width and depth around the toes, and hold the heel and midfoot securely to stop the foot sliding forwards,” Thomas explains. “Remember when trying on shoes that feet can swell with activity.”

Self-care choices can also reduce risk.

“Keep your toenails short and filed, wear well-fitted, moisture-wicking socks and test your shoe and sock combination before using it over a long distance,” advises Thomas.

What to do if you pick up a walking or running injury

If you spot any of the warning signs above, Thomas says it’s important not to simply walk or run it off—especially if any pain you’re feeling might be early signs of arthritic wear and tear.

“You should always avoid aggressively forcing a genuinely arthritic joint through a painful range,” he says.

If the injury is due to overuse, Thomas recommends monitoring how your body reacts during and after exercise, and again the following day.

“Pain that progressively worsens, changes the way you walk or run, or fails to settle between sessions indicates that the current training load may be exceeding the body’s capacity.”

Massage, ice and heat can help manage symptoms, but if symptoms persist and pain starts to affect normal walking, have it assessed.

“A clinical examination, gait analysis and sometimes a weight-bearing X-ray, can distinguish the different causes and treatments of foot-related pain.”

With age comes a natural decline in muscle mass and mobility. You might first notice this while walking—perhaps you don’t walk as far or as smoothly—but this doesn’t have to mean a loss of independence.

“Many people do not stop walking because they suddenly become too old; more often they stop because life gets busy, pain develops, or walking becomes more tiring than it used to be,” explains Devin Trachman, clinical director of Physical Therapy Central.

“As activity levels decline, the muscles that support walking become weaker, balance decreases and endurance drops, making walking feel even more difficult.”

Trachman says that this cycle can be reversed with gentle strength training to improve balance, confidence and muscle.

“Even small improvements in strength can lead to meaningful improvements in walking endurance and overall quality of life,” she says

“Rather than simply telling someone to walk more, I believe it’s more effective to build the strength and confidence that make walking feel easier and more enjoyable.

“When people become stronger, they’re more likely to stay active, remain independent, and continue doing the activities they love.”

If you’re looking for somewhere to start, Trachman recommends this one exercise to build strength in your walking muscles.

“If I could only prescribe one exercise to improve walking, this would be it,” she says.

1. Sit-to-stand

Sets: 2-3 Reps: 8-10 Rest: 60sec

“Standing up from a chair is one of the most functional movements we perform every day. It builds the lower-body strength needed for walking, climbing stairs and getting up independently.”

Muscles targeted: Quadriceps, gluteus maximus and core stabilizers

How to do it:

• Sit toward the front of the seat of a sturdy chair with your feet flat on the floor, shoulder-width apart.
• Lean your chest slightly forward while keeping your back straight. Have your hands crossed over your chest or by your sides.
• Push through your heels to stand fully upright.
• Slowly lower yourself back into the chair with control.

Form tip: Avoid using your hands if possible.

Modifications: If you need to use your hands, use a chair with arm rests for light support until you build up the strength to go hands free. Alternatively, use a table or sturdy support in front of you.

Walking is an effective form of exercise that can improve cardiovascular fitness, support mental health and mobility.

“Walking is one of the most underrated workouts out there. It's free, low impact, and you can do it almost anywhere,” says NASM-certified personal trainer Nelly Flaque from Nelly F Fitness.

And there’s a straightforward way to get more out of it—add short bursts of faster walking.

“Picking up the pace is the easiest upgrade you can make to your daily walk,” she says. “Faster intervals push your heart rate higher, burn more calories, and make your legs and glutes work harder with every step. Then the easy walking section lets you recover so you can push again.”

“Over time, your heart gets stronger, your endurance improves, and your normal walking pace gets faster,” says Flaque.

Research suggests that walking pace matters alongside daily step count. A new study of 64,743 people, published in the British Journal of Sports Medicine, found that a faster stepping pace was associated with a lower risk of death, including among people taking fewer than 5,000 steps a day.

Below, Flaque shares a beginner-friendly 20-minute walking workout, plus advice on finding your pace, refining your technique and progressing the routine.

“Don’t forget to wear supportive shoes, bring some water and start conservatively,” says Flaque. “If you have heart, joint, or balance issues, always check with your doctor before adding faster intervals.”

How to do this interval walking workout

At first, aim to perform this workout three times a week on non-consecutive days. Keep your regular easy walks on the days in between.

Warm-up

Time: 4min

Walk at an easy pace. Don’t be tempted to skip this part. “Cold calves and shins are the first to complain when you speed up!” says Flaque.

Intervals

Time: 12min

Alternate one minute of fast walking with two minutes of easy, slower walking to complete one round. Perform four rounds in total.

“During your easier stretches of walking, you should be able to hold a full conversation,” says Flaque. “During your fast intervals, you should only be able to get out a few words at a time.”

She suggests an effort of around four out of 10 for the easy sections and seven or eight for the faster intervals. “It should feel challenging, but something you can hold for a minute or two.”

Make sure you pace yourself so you can complete all four rounds. “If your first interval wipes you out, the rest of the workout falls apart. Save something.”

Cool-down

Time: 4min

Return to easy walking. Finish with a calf and hip flexor stretch if you like. Here’s a short routine of post-walk stretches to try.

How to walk with good technique

To help you speed up, Flaque recommends using your arms. “Bend your elbows to about 90° and swing them front to back—not across your body,” she says.

She also says to take quicker steps, not longer ones. “Reaching your front foot way out in front acts like a brake and stresses your shins and knees.

“Land on your heel, roll through the foot and push off hard with your toes. That push-off is where your speed comes from,” she adds.

Keep your shoulders relaxed, look ahead and lightly engage your core. “Think tall, not leaning,” she says. “This causes your head to drop, your posture collapses and will inevitably slow you down.” Keep your gaze ahead and upper body relaxed.

How to progress

“Once the workout feels comfortable, change one thing at a time,” says Flaque. Her progression options include:

• Shorten the recovery time from two to one minute.
• Increase the fast interval from one to two minutes.
• Add more rounds to build up to a 30-minute session.
• Walk up a gentle hill for your fast intervals.

Shop walking shoes

If you need to upgrade your footwear, consider these top picks from Fit&Well’s guide to the best walking shoes.

I recommend walking to all my personal training clients as a low-impact way to improve their cardio fitness, but I know many of them skip stretching after their stroll.

Doing that once or twice is fine, but regularly neglecting to stretch after movement can lead to stiff muscles.

Most of my clients don't have time to do a full-body routine after every walk, so instead I suggest they do one simple move: the bodyweight good morning.

It releases tension throughout your body's posterior chain—the muscles running down the back of your body—including your glutes (buttocks), erector spinae (the muscles alongside your spine), hamstrings (on the back of your thighs) and calves.

It also involves hinging forward from your hips, which helps with joint mobility.

Here's how to do it.

How to do the bodyweight good morning

How to do it:

Time: 60sec

• Stand with your feet hip-width apart and a slight bend in your knees.
• Have your hands on your hips or by your ears with your elbows out to the sides. Doing the latter will activate your back and stretch your chest and shoulders.
• Hinge at your hips, pushing your buttocks back as you lower your torso until it’s parallel to the floor, or until you feel a stretch in the back of your legs.
• Keep your shoulder blades engaged and your back flat.
• Drive your hips forward to return to the starting position.

Trainer tips: Avoid straightening your knees, as this will reduce the stretching effect on your hamstrings and back. Focus on pushing your hips behind you for best results.

Weighted vests have been having a bit of a moment this year, with athletes and influencers espousing their many benefits across social media.

It’s hard to argue with load-bearing exercise, widely considered an effective remedy for age-related conditions like sarcopenia (muscle loss) and osteoporosis (bone weakening).

So, when I was offered the chance to test out a new streamlined weighted vest from U.S. brand OMORPHO I seized it—and promptly set about using the 6lb G-Vest Run and 10lb G-Vest Icon for all my workouts for 30 days.

The problem was that I happened to be training for a marathon at the time and forgot one of the fundamental principles of how to exercise safely.

Instead of building strength gradually, I bit off far more than I could chew.

I compounded the added load I was wearing during workouts by running further each session, or at faster speeds, which led to my knees swelling up and my fitness plateauing.

Now that I’m on the other side of the marathon, I’ve had time to reflect. Here’s what I would have done differently.

1. Start as light as possible

Strapping on an extra 10lb might feel manageable at first, but over the course of a 30-minute workout, it can really take its toll.

It’s like reaching for a heavier set of dumbbells in the gym.

If you’ve benched 45lb weights all your life, you wouldn’t suddenly increase that by 20lb. You’d move onto 48lb, then 52lb, then 57lb and so on.

The same principle should apply to weighted vests.

“The general recommendation, like with most resistance training, is to start light and gradually build up as strength and comfort with the vest improve,” Holly Haywood, lead instructor at Third Space, a chain of luxury health clubs in London, tells me.

A good starting point is no more than 5% of your bodyweight.

“For example, someone who weighs 160lb might begin with an 8lb vest,” says Haywood.

“As your body adapts and if your technique remains sound, you can progressively increase the weight, so long as wearing the vest doesn’t affect your technique.”

If using the vest for running workouts, like I was half the time, I’d argue you’d be better off starting even lighter, more like 1-2% of your body weight.

Then, when you feel ready to go up in weight, progress gradually in incremental jumps of no more than 2lb at a time.

2. Don’t wear it on long runs

I thought wearing the weighted vest during my slow-paced, long runs would be easier and more effective than during short interval sprint sessions.

I was wrong.

In practice, the extra weight gradually wore down my joints, muscles and resolve, bringing one particularly sapping 14-mile run to a grinding halt at the 12.5-mile mark.

That’s why I also wouldn’t recommend wearing one when taking long walks either.

“Wearing a weighted vest and moving under a heavier load forces your body to work harder, resulting in more calories being burnt,” says Haywood.

“But if the vest is too heavy, or worn incorrectly, it can put additional strain on joints such as knees, hips and ankles.”

It can also compromise form, elevating risk of injury.

“It’s vital to always speak to trainers or physios to make sure your vest is working for you, not against you,” adds Haywood. “If it begins to feel uncomfortable on your joints, move to a lighter vest, or remove it completely.”

3. Save the vest for bodyweight workouts

While giving my knees time to recover, I focused on using the vest to add incremental load to bodyweight exercises like push-ups, dips and pull-ups.

This, I found, is where the OMORPHO vest excels.

Its figure-hugging design meant the vest didn’t clatter into the floor when performing push-ups or restrict upper-body mobility on the pull-up bar (nor while running, jumping, sprinting or doing sit-ups for that matter).

That meant I could focus on executing each rep with good form.

The added resistance offered by the vest also made workouts more efficient, because I was able to increase the intensity of the session without having to perform more reps.

Just make sure your movement patterns are sound before adding load, warns Haywood. “Good form should always be your top priority.”

4. Remember, weight is not the only variable

The biggest mistake I made during my month-long weighted vest experiment was forgetting one of the fundamental principles of exercise: only increase one variable at a time.

In the context of running, the duration of your run is one variable. The tempo or speed at which you run is another.

Then there’s the weight, or load, of the vest.

I was increasing multiple variables at once: running further, or faster, or more frequently, while carrying a heavier load.

With hindsight, in the first week I should have run the same distances at the same paces as the previous week, just wearing the 6lb (or lighter) G-Vest Run, and taken note of how my body coped.

If you’re still determined to introduce a weighted vest into your workouts, Haywood recommends starting with something as simple as a treadmill walk.

“Build up your volume as you would your mileage if you were training for a run or race,” she says, suggesting beginning with a brisk walk for 15-20 minutes.

“Provided you’re feeling good with the weight, add a 1% incline to increase the effort, rather than increasing speed or time.”

Once that feels comfortable, in your next session you could increase the incline by another 1%, or your speed by half a mile per second.

Just don’t increase everything all at once.

“Adding a weighted vest to your workouts will make every step or rep feel a little harder,” says Haywood.

“So all you’ll need to do is make slight tweaks to your variables over time to see improved muscular endurance and cardiovascular fitness.”

We’re fond of home workouts at Fit&Well. Compared with going to a gym to exercise, you save on travel time, never have to wait for someone else to finish with the equipment, can wear what you like and pick the playlist.

While bodyweight exercises are a great place to start, sooner or later it pays to add some equipment.

There are few better times to add to your home setup than Amazon’s Prime Big Deal Days. Held every October for Prime members (there’s a 30-day free trial for new customers), the two-day sale includes plenty of home workout equipment.

To get you started, I've rounded up 20 of the best fitness deals under $30. I've chosen top-rated brands and products our team has tested, so you know they're worth your hard-earned cash.

Weights

Accessories

Yoga and Pilates

I've tested many water-resistant shoes in my quest to find the best walking shoes, but few are truly waterproof.

The Columbia Peakfreak Rush Outdry is not only completely waterproof, but is a five-star walking shoe too. I really couldn't fault it when I tested it earlier this year.

Usually, the low-top model retails at $130 and the high-top at $140, but both have significant discounts right now.

Amazon's Big Deals Days have brought it down to the lowest I've ever seen—it's now only $48.90.

This amazing deal is exclusively for Amazon Prime members, but you can sign up for a free 30-day Amazon Prime trial and get instant access to membership perks.

You can then cancel any time, or it’s $14.99 a month (plus taxes) once the trial is over.

Looking for a boot rather than a shoe? No problem.

The Peakfreak Rush comes in a high-top version too, with more ankle support and the same impenetrable waterproofing.

Columbia's Peakfreak range is ideal for a wet day on the trail and is comfortable enough to wear on a wet day about town, too.

I reach for my Peakfreaks all the time for wet dog walks—if it’s icy underfoot too, there's no contest.

The grippy outsole has kept me upright more times than I'd like to admit.

Amazon’s Prime Big Deal Days officially begin tomorrow, October 6, but there are already some great deals live.

The best I’ve seen so far is this Saucony shoe deal, with up to 73% off the Hurricane 24.

Its successor, the Hurricane 25, is one of my favorite shoes for walking, so I’m happy to recommend this earlier version.

On top of this mind-blowing discount, there are some other great deals that I've rounded up below if the Hurricane isn't what you're looking for.

October Prime Day is one of the best times of year to get your hands on branded sportswear, premium shoes and other fitness equipment at a budget-friendly price.

If you aren't a member, you can sign up for a free 30-day Amazon Prime trial and access deals right away. You can cancel any time, or it’s $14.99 a month (plus taxes) once the trial is over.

• All women’s Saucony shoes on Amazon
• All men’s Saucony shoes on Amazon
• Early Prime Big Deal Days offers

Women’s

Men’s

Walking is the one exercise I recommend to all my personal training clients, no matter their age. But for older adults, I add a few specific drills to help make walking feel easier.

Because often, it’s not stamina that declines with age; it’s balance and stability.

If you’ve ever hesitated going down a sidewalk curb or felt wobbly climbing stairs, it might be time to start boosting these skills with some dedicated exercises, like those below.

They mimic the way we naturally navigate obstacles, surface imbalances and crowds in our daily lives.

You don’t need any equipment to do them, just a sturdy chair or solid surface for support. Start by repeating them two or three times a week and build up to practicing every other day.

1. March and hold

Why it’s good: Raising your knees engages your hip flexors and quads, mimicking a normal walking stride. Holding your knee up works your core, glutes (buttocks) and calves to stabilize your body. The controlled pause builds proprioception (awareness of where your body is in space), helping you move and react more quickly in everyday life.

How to do it:
Time: 30-60sec each side

• Stand with your feet hip-width apart with a chair or sturdy surface for support by your side.
• Shift your weight onto one foot and raise your opposite knee to roughly hip height.
• Hold briefly, pressing through your balancing leg.
• Lower your foot and repeat on the other side.
• Keep your gaze fixed straight ahead.

Make it harder: Hold your knee up for longer or reduce your contact with your support.

2. Tandem stance balance

Why it’s good: This move narrows the base of your support, forcing your stabilizing muscles to work harder. Adding movement to this hold makes it harder and more reflective of how we travel through daily life.

How to do it:
Time: 30-60sec each side

• Stand with your feet hip-width apart with a chair or sturdy surface for support by your side.
• Place one foot directly in front of the other—your front heel should be touching your back toes.
• Extend your arms out by your sides, palms facing forward.
• Engage your core and leg muscles and keep your chest upright.
• Keep your weight even between both feet.
• Hold for 30 to 60 seconds, then repeat with your other foot in front.

Make it harder: If you feel comfortable, add an arm swing to mimic a natural, dynamic walking motion.

Make it easier: Widen your foot stance slightly so your base of support isn’t so narrow. Then add the arm swing.

3. Heel-toe tap

Why it’s good: Flexion and extension through your ankle mimic real-life stepping. While one leg is moving, your balancing leg is supporting your entire body weight, strengthening your quads, glutes and ankle.

How to do it:
Time: 30-60sec each side

• Stand with your feet hip-width apart, with a chair or sturdy surface for support by your side.
• Shift your weight onto one foot, keeping your balancing knee slightly bent.
• With your other foot, tap your heel on the floor in front of you, then tap your toes on the floor behind you.
• Engage your core and maintain a stable torso throughout the movement—only your leg moves.
• Complete all repetitions on one side, then repeat on the other.

Make it easier: Swap the heel-toe tap with a forward-backward step, which requires less balancing.

Long walks, hills and hikes are all fantastic ways to stay healthy, mobile and connected to the outdoors. But to keep hitting the trails well into old age, it’s worth spending some time on active recovery after a demanding walk.

Stiff muscles can impact joint mobility, which may hinder how well you hike (and enjoy your hikes) in the future. And it’s not only to stretch overworked muscles and release tightness, but to support your nervous system by helping relieve the impact of physical stress, too.

That’s why I turn to yoga for my post-hike recovery.

I’ve been a yoga student for almost 20 years and now work as a yoga therapist, so I know many postures that offer both a physical and mental recovery boost.

After a 10-hour hike across the Albanian Alps this summer, I got back to my guesthouse and flopped onto the bed. Not for a nap, but to do one of the best yoga poses for tired legs: legs up the wall pose (viparita karani in Sanskrit).

Why legs up the wall pose is good for you

Physically, it relieves tired muscles by encouraging blood flow and circulation. Elevating your legs also helps to counteract any swelling, puffiness or fatigue from hours on your feet.

It provides a gentle stretch through your hamstrings, glutes and lower back. You can easily adjust with the angle of your raised legs, making it accessible too.

But legs up the wall pose offers more than just a leg stretch.

On a deeper level, the pose will help you shift into a rest and recovery state—activating your parasympathetic nervous system. Resting supine and allowing your breath and body to settle into a natural rhythm, your heart rate slows, and you can tune into the present moment.

This helps to lower cortisol (the stress hormone) and reduce the lingering effects of your body’s stress response, encouraging rest and even better sleep.

How to do legs up the wall (​Viparita karani)​

• Sit side-on to a wall or bed headboard.
• Swing your legs up as you gently lower your back and head to the floor or bed.
• Place a pillow under your head for spinal alignment and comfort.
• Adjust your distance from the wall to allow for a bend in your knees if needed.
• Rest your hands on your abdomen or by your sides, breathing slowly and mindfully.
• Release the pose by bending your knees, rolling onto one side and sitting up.

Adjustments: You can do this pose with your lower legs resting on a couch or chair instead. You can also try this legs in the air version without any support, if you feel comfortable and able.

Finding the time to walk can be a challenge, even though I know taking more than 8,000 steps a day is associated with a longer, healthier lifespan. I have limited free time, I usually travel by bike rather than on foot, and I do most of my work from home.

My saving grace? Because I write about exercise, I’ve tested some of the most popular walking workouts on YouTube, so I often do one when I want to increase my step count.

This 8,000-step one below, created by YouTube fitness creator Eleni Fit, requires a reasonable time commitment—it lasts an hour—but if you can fit it into your day, I think it’s worth it. One of the biggest advantages is that you don’t have to rely on good weather to get moving. All you need is enough room to move safely.

Eleni Fit’s 8,000-step workout

My experience with this 8,000-step workout

Here’s what I discovered after trying it out.

I felt less stiff

I have a bad habit of slouching at my desk or sitting on one foot, and I’m not very good at taking regular movement breaks. By lunchtime, I often feel stiff and achy. One thing I loved about Eleni’s walking workout was how much it eased the stiffness in my joints and muscles.

You start with a quick three-minute warm-up before moving into the fast main workout. You perform each exercise for 60 seconds, while a preview in the top-left corner of the screen shows you which move is coming next.

Eleni keeps you moving throughout and incorporates plenty of arm movements, so it involves much more than simply marching on the spot. Some of the more complex combinations also challenge your balance and coordination, including marching while clapping under each raised leg and combining a side crunch and leg tap.

By the end, my hips, knees, ankles and shoulders all felt less stiff. It was such a relief I made a promise to myself to stop sitting on my feet and sabotaging my posture while working.

I was more alert

A choreographed walking workout combines physical activity with a mental challenge. The movement woke up my body, while learning and remembering the unfamiliar step patterns placed different challenges on my attention, memory and coordination than my usual deskbound work.

Together, this gave me a much-needed afternoon reset. I felt more alert for the rest of the day, didn’t need my usual 3pm double espresso and found it easier to return to my work without procrastinating as much as usual.

I was less stressed

I love how you can begin a workout feeling one way and finish feeling totally different. At the start, I’m often stressed, short on time, and not particularly motivated—especially when faced with a full hour of exercise.

But Eleni’s workout seemed to pass surprisingly quickly. Because the moves aren’t repeated, I was constantly concentrating on what came next and trying to master the choreography. That focus gave me a break from the worries that had been whirling around my head. By the end of the workout, I felt calmer and my mood had noticeably lifted.

I’m not really a morning person, but getting up early and doing something productive before work makes me feel more positive about my day.

In the past, I relied on a good cup of coffee to tempt me out of bed before 7am. But a few months ago, this stopped working—and I realized I needed a new incentive to wake up.

I decided to set myself the challenge of going for a walk first thing instead.

The purpose of this was threefold: I wanted to give myself more mental space before work, I wanted to spend more time outside and I wanted to exercise more.

After a few days of forcing myself to get outside early, it became my favorite morning routine. It also offered a surprising benefit: it helped regulate my appetite.

Taking a walk first thing meant eating my breakfast a little later than usual (usually around 10am). After this, I felt more satiated throughout the day and craved fewer—and healthier—snacks.

I asked Sophie Medlin, a registered dietitian at CityDietitians, to explain what was happening.

Three reasons why walking in the morning can regulate your appetite

1. It increases appetite-suppressing hormones

“There is some evidence to suggest that walking in the morning [and all exercise] can regulate appetite hormones,” Medlin says.

“It may reduce our hunger hormone [ghrelin] and it may increase appetite-suppressant hormones like GLP-1s.”

You might have heard about GLP-1s in the form of prescription drugs designed to reduce appetite. But they are actually naturally occurring hormones and our lifestyle choices can impact their prevalence in the body.

Although Medlin says that exercise can impact these hormones, she caveats that “there’s no evidence that it helps with weight loss specifically”.

2. It could decrease emotional hunger

One of the reasons I started walking in the mornings was to improve my mood and stress levels.

According to Medlin, this can have a big impact on appetite.

“A gentle walk in the morning might help you feel more mindful and regulated in your nervous system and that might help you to feel less emotional hunger,” she says.

“You might feel more in control of your appetite throughout the day and make better decisions for yourself if you’re feeling better in your body and your mind,” Medlin adds.

3. It can improve your circadian rhythm

The circadian rhythm is your body’s internal clock, which controls your sleep cycle and various hormones. Medlin says it has a significant impact on our appetite.

“Morning exercise can help us to have a better sleep-wake routine, which may biologically support appetite regulation,” Medlin says.

“When we’re sleep-deprived, we know that we eat [more calories] compared to when we’re well-rested,” she explains.

“So indirectly, morning exercise may improve sleep, which may then improve appetite regulation.”

Increasing the distance of your run or hike every time you work out is rarely the smartest way to become a better runner or hiker.

Best case scenario, you’ll hit a plateau where your fitness stalls. Worst case, your body will break down from overuse.

A safer bet, according to personal trainer, ultramarathon runner and realbuzz ambassador Sam Tomlinson, is to strengthen the muscles and joints that help propel you from A to B.

“Running alone can develop excellent endurance, but it rarely provides enough resistance to build the strength and control needed to tolerate higher mileage and tougher terrain,” he tells Fit&Well.

Instead, Tomlinson has come to rely on a set of common lower-body strength exercises that can be performed with a set of dumbbells and a mini band, at home or in the gym.

“I recently completed my strongest ultra to date, and being consistent with this type of leg strength work played a major part in how well my body handled the demands of the event,” he says, referring to the 100km and 6,500m elevation of Ultra-Trail Snowdonia by UTMB he covered in 26 hours.

Even if you don't have the same gargantuan challenge ahead of you, regularly performing this workout should make your lower body more resilient when you next run or hike.

The six-move workout he swears by includes bilateral exercises like squats and Romanian deadlifts that are powered by the larger muscles around the hips and thighs.

It also features unilateral moves like the reverse lunge and single-leg bridge that train the body to “repeatedly absorb and produce force through one leg at a time”.

Banded lateral walks make an appearance, strengthening muscles around the outside of your hips, which help control the position of your knee and pelvis when your foot lands, and which can become compromised with fatigue.

And the final exercise is the calf raise, given that “the calves and Achilles tendon absorb and return a large amount of force during every stride”.

Here’s how to try Tomlinson’s session yourself.

How to do this lower-body strength workout for runners

Tomlinson's six-move lower-body workout is split into three blocks of two moves each.

Perform each block three times, completing exercise A and B back to back and resting a minute or two between blocks.

Tomlinson says the full routine should take around 25 to 35 minutes and is best performed on a running rest day or after a short, easy run to keep your legs fresh.

Start off by performing it once a week, gradually increasing that to twice a week as your strength and recovery improve, while slowly increasing the weights to ensure progression.

1A. Heel elevated goblet squat

Sets: 3 Reps: 8-10

• Hold one dumbbell or kettlebell close to your chest, cupped in both hands.
• Stand with your feet hip-width apart with your heels on the edge of a weight plate or sturdy hardback book.
• Turn your feet slightly outward and lower into a squat to a comfortable depth.
• Keep your torso upright, resisting the pull of the weight forward.
• Drive through your heels to stand without letting your knees cave in.

Make it easier: Perform a bodyweight squat to a bench or box behind you.

Make it harder: Increase the dumbbell load or pause at the bottom of each repetition.

1B. Romanian deadlift

Sets: 3 Reps: 8-10 each side

• Stand with your feet hip-width apart, holding dumbbells in front of your thighs and a slight bend in your knees.
• Push your hips back to lower the dumbbells, keeping them close to your legs, and your back flat and shoulders engaged.
• Pause when you feel a stretch in the back of your thighs.
• Push your hips forward as you return to standing.

Make it easier: Use one lighter dumbbell held in both hands.

Make it harder: Increase the load or perform a staggered stance Romanian deadlift with one foot back and heel slightly lifted to target one leg more than the other.

2A. Reverse lunge

Sets: 3 Reps: 8 each side

• Stand with your feet close and your hands on your hips for balance.
• Take a big step back with one foot and lower your back knee toward the floor.
• Keep your torso upright rather than collapsing over your front foot.
• Maintain a 90° angle in your front knee aligned over your foot.
• Push through your front foot to return to standing.
• Alternate sides with each rep.

Make it easier: Hold onto a wall or stable surface for balance. Reduce the depth of how far you lower your back knee.

Make it harder: Hold dumbbells by your sides to increase the load.

2B. Single-leg calf raise

Sets: 3 Reps: 10-15 each side

• Stand beside a wall or stable surface for balance if needed.
• Raise one foot, hovering it off the floor.
• Press through the ball of your standing foot to raise your heel.
• Lower slowly to lightly tap your heel on the floor and repeat.
• Complete all reps on one side, then switch sides.

Make it easier: Perform the movement with both feet then progress to single leg.

Make it harder: Hold a dumbbell or perform the movement from the edge of a step so you increase how far your heel drops with each rep.

3A. Single-leg hip thrust

Sets: 2-3 Reps: 10 each side

• Sit with a weight bench or couch behind you.
• Prop up onto your arms with your support roughly across your shoulder blades.
• Raise your left foot off the floor, moving from your hip.
• Press through your right foot to raise your hips until you form a straight line from your shoulders to your knees.
• Pause and squeeze your right glute.
• Lower your hips back to the floor with control.
• Complete all reps on one side, rest for a few breaths, then switch sides.

Make it easier: Remove the raised platform, performing a glute bridge with your shoulders on the floor instead.

Make it harder: Hold a weight across your hips or slow down the lowering phase of each rep to increase the time your muscles are under tension.

3B. Banded lateral walk

Sets: 2-3 Reps: 20-25 each side

• Stand with a mini resistance band round the balls of your feet.
• Take controlled steps to your side, avoiding your knees collapsing inward.
• Keep your feet facing forward, chest up and a slight bend in your knees.
• If space is limited, perform five reps one way, then five the other until you’ve completed all the reps.

Make it easier: Use a lighter resistance band or reduce the number of steps.

Make it harder: Use a heavier resistance band.

When it comes to getting fit, most people are impatient. They want to run before they can walk, walk before they can crawl, then give up when they don’t see immediate results.

That all-or-nothing approach, according to A-list celebrity strength and conditioning coach Jason Walsh, is where most people go wrong with exercise.

Having trained half of Hollywood since opening his Los Angeles gym in 2005, the co-founder of plant-based protein brand RISE311 highlights New Year’s resolutions as a prime example.

“It’s the wrong mentality,” Walsh tells Fit&Well, between training sessions with Jake Gyllenhaal for Road House 2 and Sebastian Stan for the next Batman saga.

“People go to these boot camps and training classes, but you have to prep your body before you can take it from zero to 60,” he says.

As a result, “people get burnt out, hurt, and have to start the whole process over, telling themselves, ‘Well, screw it, we’ll see what happens next year.’

“That’s just the wrong approach,” says the 50-year-old. “Stop trying to go from zero to fit in a matter of weeks.”

The simplest thing you can do for your long-term health

Instead of annual resolutions, which are unlikely to last, Walsh prefers to encourage new clients to view exercise as a daily habit like brushing your teeth.

“You should want to do it. Even on the days you don’t want to do it, there should be a discipline [that makes it part of your routine].

“It becomes habitual. It becomes part of your life.”

Above all, he advocates doing one thing every day if you're truly determined to change your body composition and improve your long-term health: walk.

“In Los Angeles, people don’t walk,” he says.

“One of the easiest and simplest things you can do is get people to start walking. Then all of a sudden, they’re like, ‘Wow my back pain went away. All I had to do was start walking.’

“Go for hikes, get out in nature. It’s all there. You have the ability. The simplest thing you can do is just add movement. Just move. It’s so simple.”

How to put the advice into practice

It might sound oversimplistic, but the goal is to raise your baseline of activity and make movement—and therefore exercise—part of your routine so it no longer feels like a chore.

“If you don’t walk a lot, get out and walk. If you’re walking and you’re trying to change your body composition it’s one of the easiest and best ways,” he says.

If walking isn’t for you, Walsh says that’s not a problem.

There’s no “right or wrong” way to exercise. You might like lifting weights, or using a bike.

“It’s just moving and giving the body stress and adapting to that stress. That’s all it is. It’s a pretty simple process.”

Swimming is another option. “I trained Bradley Cooper for A Star is Born. Man, we did some pool workouts that were just brutal and it changed his whole physique.”

The bottom line: just move.

“Bike, walk, do recreational things. Just start moving. That’s the baseline. That’s it. That’s as easy as it gets.”

My step count fluctuates wildly.

On workdays when I’m at my desk, I’m lucky if I make 6,000. But on weekends, when I’m chasing after a three-year-old, I regularly hit 14,000 steps a day.

This sudden uptick in activity often leaves the front of my hips incredibly stiff due to the strain on the hip flexor muscles.

The best antidote I’ve found is something called the couch stretch, a move introduced to me by physical therapist Dr Andy Fata-Chan.

It’s the only thing that delivers the deep release my hip flexors crave.

I tack it onto the end of my day when I’ve got a higher-than-average step count, but I get the greatest benefit when I do the stretch both before and after long periods of walking.

How to do the couch stretch

Sets: 1 Time: 30-45sec each side

• Kneel facing away from a wall, weight bench or couch.
• Step your right foot forward while keeping your left knee on the floor.
• Slide your left knee back so it's at the base of the wall, bench or couch.
• Rest the top of your left foot against the wall or your chosen surface.
• You should feel the stretch in the front of your left thigh and hip.
• Move your torso forward to deepen the stretch.

Why does (nearly) everyone have tight hip flexors?

If you’re reading this piece, I’m guessing you have tight hips.

It’s a common problem because prolonged sitting places the hip flexor muscles in a tight, shortened position.

Excessive walking and running can also make these muscles unhappy, as the repetitive lifting of the leg forces them to contract repeatedly.

So when I do these things back-to-back, my hips start to complain.

Using the couch stretch provides some immediate relief, but I’ve found that doing it two or three times a day stops my hips from getting stiff in the first place.

That’s why whenever I have time, I make sure I do it before a big day of walking, as well as after.

Keeping these muscles flexible also means that your gait isn’t restricted by tightness, so your legs can swing freely when you’re walking to a playground or running after your kids.

The move can be tough on your knees. If you have sensitivity in the joint, I’d recommend switching this for a static lunge stretch, which is another physio-approved move.

I struggle to get my steps in sometimes and that’s when an indoor walking workout can come in handy.

It’s a great way to boost my step count without even leaving the house, which as, a single mom with limited childcare, is a godsend.

I’ve tried plenty of sessions on YouTube, and tried five of the most popular 1,000-step walking workout videos.

I prefer the shorter videos because I can squeeze them into a desk break, or while I’m on lunch.

So I was intrigued when I discovered this 1.0 Mile Happy Walk from Walk at Home by Leslie Sansone, which has racked up over 150 million views over two videos (the original video had a glitch and was reposted).

This makes it the most-watched indoor walking workout on YouTube, and as far as I’m concerned, worth a try.

Watch the 1.0 Mile Happy Walk

My experience trying the 1.0 Mile Happy Walk

I gave the workout a try myself, and here’s what I discovered.

1. The 15-minute format made it very easy to fit in

The workout only takes 15 minutes and you don’t need any equipment, or even much space, making it ideal to do in a lunch break or even between meetings.

It involves four easy steps: walking on the spot, side steps, kicks and a march.

Sansone also makes you do some walking forward and backward as well as side to side, so it’s great for coordination, too.

For someone who struggles to fit activity into my day, I found it was a convenient way to get moving. And because it is all low-impact, it’s well-suited to people new to exercise or returning after a break.

2. It worked more than just my legs

I expected my legs to do all the work but I could feel my whole body getting involved.

Rather than just accumulating steps, the workout ask you to move in different directions and encourages you to move your arms as well.

I went from doing overhead presses to shoulder rolls and lateral side reaches, as well as pumping the arms while power walking.

We did a hamstring curl with arm pull-backs, a standing crunch and even the grapevine—which reminded me of doing my mum’s workout videos as a teenager.

This made it feel like more of a workout than simply marching to hit a step target.

3. It got my heart rate up without feeling too intense

My Apple Watch recorded my heart rate at 93 bpm at the start, peaking at 131 bpm, with an average of 116 bpm.

It also estimated that I burned 98 calories in total.

I have to say, even though it wasn’t as challenging as my normal strength training sessions, and I wasn’t super sweaty, I was still surprised by how much effort it took for something labelled a walk.

The continuous marching, broken up with faster steps and larger movements, made it a gentle cardio session.

4. It was really fun

Exercise doesn’t need to be about getting your personal best or dripping in sweat by the end. It can just be about having fun while moving your body.

I spend a lot of time writing on my laptop, so taking a desk break to move—particularly doing something fun and playful, which felt a bit like a line dancing lesson—was a big mood booster.

I’ll definitely do this one again, particularly as it’s so quick and easy to fit into my busy schedule.

I recently moved to Bristol, a UK city notorious for its hills.

It's home to the steepest residential street in England, with a whopping 22° incline.

Thankfully, my house isn't on a road that steep, but getting anywhere around the city requires walking up and downhill.

My hour-long morning walk now takes in around 250 feet of elevation, which is much more challenging than the flat route in my old city.

Despite the fact that I'm used to strength training and Pilates, this uphill walk left me feeling breathless at first.

However, after doing it for a few months, I can now tackle it with ease—a sure sign that my fitness has improved.

Only short parts of my usual walk are uphill, while the rest is flat, so I was curious whether this 10-minute climb had really made that much of a difference.

To find out, I asked physical therapist and exercise physiologist Dr Milica McDowell, who confirmed that even short bursts of climbing can have a significant impact.

“Adding just five to 10 minutes of uphill walking to a general walk is very beneficial,” she says.

It certainly improved my cardiovascular fitness—but McDowell says that there are other benefits to gain from hill walking, too, particularly if you're new to fitness.

“Because of the angle change in your ankles, knees, hips and spine, you have to problem-solve how to be efficient when walking with the additional load of going uphill,” McDowell says.

Basically, it forces you to think about how to move your body better.

“Walking uphill challenges you to swing your arms more, rotate your torso more and work on your calf strength and endurance more than walking on flat ground,” says McDowell.

While I can't say I've noticed significant changes to my proprioception or muscular strength, I'll certainly stick with my new route so I can challenge my heart and lungs.

McDowell says that most people can copy my methods, too.

“If you already have an established walking habit and can walk for at least 10 to 15 minutes without stopping, incorporating some small inclines can create variety in your workout as well as more cardiovascular and musculoskeletal demand,” she explains.

However, it's best to incrementally build up and not do longer stretches of uphill walking too soon.

“Sustained walks uphill should be considered with caution because it does require increased range of motion at the lower extremity joint, such as your ankle in order to do it safely,” McDowell explains.

Of all the comfy walking shoes I tested in 2025, the Saucony Hurricane 25 was by far the best for walking on hard surfaces like concrete.

It's a well-designed running shoe, with a price tag to match the level of technical support it provides.

However, you can currently get a pair for up to 49% off at Amazon.

Stock is low across most sizes and colorways, so if you need a new pair of shoes for long walks or runs, you need to act quickly.

The Hurricane 25 has remained unbeaten since I reviewed it.

It's bouncy but slightly firmer underfoot than other super plush road shoes I've tested, like the Brooks Glycerin.

While I love stacking and cushioning in my shoes, sometimes my feet need firmer support—this is particularly true when I'm walking on asphalt or concrete.

That firmness actually makes the shoe more comfortable on long-distance walks on harder surfaces.

There's an extra degree of stability thanks to that dense sole, which made me feel more secure on my feet.

I’ve always incorporated walking into my morning routine but have never given much thought to how I actually do it.

That all changed after an IT band syndrome diagnosis, which revealed a host of imbalances in my chain of movement.

Wanting to address the issues, I turned to Tai Chi walking.

This style of movement involves walking with purpose and intention, replacing fast forward momentum with slow, controlled weight shifting.

The aim is to improve balance, stability, body awareness and breath control.

At first, I was sceptical. I’ve never practiced any form of martial arts, and as I tend to walk fast, I knew slowing down would be a challenge.

But after spending 30 days practicing the method, I'm convinced of its benefits.

How to do Tai Chi walking

There are different variations of Tai Chi walking depending on the style of Tai Chi you practice, but the basic principles are to move slowly and intentionally, with more awareness of how your body shifts and connects with the ground.

Here's how to do it:

• Stand with feet hip-width apart and a soft bend in the knees.
• Relax your shoulders and lightly engage your core, keeping your head and chest upright.
• Take a slow step forward, landing on your heel and rolling through your foot, feeling the connection with the ground as your weight shifts forward.
• Gradually transfer your weight to your other side as you take another step forward and repeat.
• Align your knees and toes as you move. The aim is to feel your body glide, rather than falling into each step.

To help master the basics, I copied the methods from the above video and attended a local Tai Chi class.

I practiced five minutes of Tai Chi walking every day, either during my morning walk or at home while the kettle was boiling.

I found it easier to do it at home without shoes, so this became my standard routine.

These are the effects I noticed after 30 days.

1. My walking alignment and posture improved

I often lean forward when I walk due to an anterior pelvic tilt, which tips my pelvis downward and arches my lower back

Because of this, I initially struggled to maintain a perfectly upright stance in Tai Chi walking, but after a few weeks, I was walking with a more vertical alignment.

Slowing down my steps made me more aware of imbalances and improved my movement patterns, too.

In the mirror, I noticed that my head, shoulders and hips were stacked properly during movement.

2. I sat better at my desk

My desk job is probably the primary cause of my poor posture.

Despite trying plenty of posture exercises, I would still sit with the classic shrimp-like posture: shoulders slumped, neck strained and spine rounded.

After some time of practicing Tai Chi walking, I noticed that my sitting posture started to improve too.

Engaging my core during my morning routine created a muscle memory that seemed to kick in during the rest of my day.

While I certainly still slouch from time to time, the positive effect on my posture has led to less tension in my neck, shoulders and lower back, even making other everyday movements easier.

3. I felt less stressed

I knew Tai Chi walking was a mindful movement, but I was still surprised to notice my stress levels had improved.

“Tai Chi walking brings the full mind and breath to the walking experience,” says Brian Thompson, Tai Chi and mobility expert at BNew4Life.

“At its core, it's simply walking. But if we dig a bit deeper, we see that Tai Chi's mindfulness principles lead to increased relaxation, less stress and a better overall experience of life.”

By practicing in the mornings, my body and mind felt more relaxed throughout the day.

We know that walking is great for us; from improving cardio fitness, bone and joint strength to boosting mood and metabolism, there are many well-known benefits of walking.

However, relying solely on walking for exercise has some downsides, explains Melissa Leach, a yoga instructor and strength and conditioning coach with Yoga-Go.

“Walking and running are repetitive linear movements, with the body moving almost exclusively forward, loading the same muscles and joints over and over,” she says.

“With time, this builds strength in a narrow range of motion, but for some, it also creates tightness and imbalances.”

She explains that practicing yoga can help by working the body through multiple planes of motion.

She suggests trying three particular moves: runner's lunge with twist, pyramid pose and seated twist.

“These three poses target the exact areas hiking and walking stress most,” says Leach.

“Together, they retrain the hips, hamstrings and spine to move through their full range, which helps improve balance, as balance depends as much on joint mobility as it does on strength.”

Three yoga poses for walkers:

The three poses that Leach suggests are:

• Runner's lunge with twist
• Pyramid pose
• Seated twist

She advises running through them one after another and if you have time, doing two rounds. She also offers a couple of tips:

• Rest 10-15 seconds between sides and rounds, just enough to reset your posture, but not a full recovery break.
• All poses are best performed post-hike, when your muscles are still warm.

Below she breaks down how to do the three poses.

1. Runner’s lunge with twist

Hold: 30-45sec each side

This move can soothe and stretch out tight hip flexors, which can be a side effect of long walks and runs.

How to do it:

• Start in a low lunge position with your right foot forward, your right knee bent and your left leg extended behind.
• Place your left hand on the floor under your shoulder.
• Rotate your chest to the right and reach your right arm towards the ceiling. Look toward your raised hand if comfortable.
• Hold the rotation for 30-45 seconds, then release and switch sides.

Form tip: Keep your front knee over your ankle and your back leg stable. This can be a dynamic movement such as in the video but for this move try the static version first.

2. Pyramid pose

Hold: 30-45sec each side

If you've tackled a few hills during your walk, this should help.

“Pyramid pose lengthens the hamstrings and calves, which absorb most of the eccentric load on descents,” says Leach.

How to do it:

• Stand with one foot forward and the other about 2-3ft behind it. Keep both legs straight and your hips facing forward.
• Hinge at your hips and fold over your leading leg.
• Place your hands on the floor or on yoga blocks on either side of your forward foot, or on the shin of that leg.
• Pull your shoulders back and straighten your spine, then inhale and deepen the fold as you exhale.
• Hold for 30-45 seconds, rise slowly and switch sides.

3. Seated twist

Hold: 20-30sec each side

“Although spine rotations are barely used when walking or hiking, reintroducing them post-hike helps prevent stiffness,” says Leach.

How to do it:

• Sit with a straight back and both legs extended in front of you.
• Bend your right knee and place your right foot outside of your left thigh.
• If comfortable, you can bend your left knee too and bring your left foot close to your glutes.
• Drop your shoulders and straighten your back as you inhale.
• Twist to the right as you exhale, placing your right hand behind you and your left elbow against your right knee.
• Hold for 20-30 seconds, deepening slightly on each exhale, then release with control.

I love comfy walking shoes and even more so when they don't put a strain on my wallet.

My favorite budget-friendly walking shoe, the Columbia Konos TRS, ticks all my boxes.

It's durable, bouncy and suitable for walking on the sidewalk or on the trail.

What's more, you can currently get it for up to 47% off at Amazon.

The Columbia Konos TRS sits comfortably at the crossroads between high quality and low price.

It plays with the big boys in terms of comfort and durability, feeling akin to other, more expensive offerings from Brooks, Nike and Hoka underfoot.

The thing that stood out most for me during testing was the Konos' ability to adapt to any environment.

It's bouncy enough to wear on hard asphalt and sturdy enough to take on more rugged terrain. Through all my testing, my feet stayed cool, comfortable, and blister-free.

This summer I've also been testing the sandal version of this shoe, the Konos 2 strap, which is great for hotter days on and off the trail.

That's also discounted by 22% if you're looking for a walking sandal.

Walking is a gentle form of exercise—but it can still leave you feeling sore, particularly after a long hike.

That’s where other supportive forms of exercise, like yoga, can help.

“Yoga improves mobility, strength and balance,” says yoga teacher Nicky Cossins.

She explains that boosting these attributes can help you hike across uneven terrain and reduce your risk of injury.

Yoga also encourages you to take deep, slow, diaphragmatic breaths, which can come in handy when you’re on an uphill stretch.

“This deep breathing enables you to maintain a steady pace on steeper climbs, reducing the feeling of breathlessness and making tougher hikes more enjoyable,” says Cossins.

Plus, practicing yoga will stretch out tight muscles after a long day of walking.

Here are three poses to try at home.

1. Downward dog

Hold: 30-60sec

• Come to your hands and knees, with your wrists under your shoulders and your knees under your hips.
• Tuck your toes and inhale.
• Exhale, press through your hands and straighten your legs to lift your hips.
• Push your hips back slightly toward your heels.
• Take slow, steady breaths.
• Hold for 30-60 seconds, then bring your knees back to the floor.

“Downward dog lengthens the interconnected muscles along the back of the body, including the calves, hamstrings and muscles along the spine, helping to release tension that can build after hours of walking,” says Cossins.

“If you’re always wearing a backpack, you’ll typically lean forward to balance the extra weight, which can lead to a more rounded posture over time.

“Downward dog counteracts this by opening the front of the shoulders and chest,” she explains.

She adds that it is also useful for ankle stability and mobility, which will develop with frequent practice.

2. Pigeon pose

Hold: 30-60sec each side

How to do it:

• Start in downward dog, with your hands and feet on the floor, legs straight and hips elevated.
• Inhale and lift your left leg, keeping it extended.
• Exhale, bend your left knee and lower it behind your left wrist.
• Lower your left shin to the mat and bring your left ankle behind your right wrist.
• Extend your right leg behind you on the floor and lower your hips.
• Relax your shoulders and gently rotate your torso from side to side.
• Come to a forward-facing position.
• Inhale and try to lengthen your spine.
• Exhale and place your forearms and forehead on the floor.
• Breathe slowly and deeply, expanding your belly with each inhale.
• Hold for 30-60 seconds, then return to downward dog and repeat on the other side.

“Hiking on uneven terrain requires the gluteal muscles and deep hip rotators to work continuously to stabilize the pelvis,” says Cossins.

“Pigeon pose targets these muscles, helping to maintain hip mobility and ease stiffness.”

3. Bridge pose

Reps: 8-12 Hold: 20-30sec

How to do it:

• Lie on your back with your knees bent and your feet hip-width apart.
• Rest your arms next to your body with your palms on the floor.
• Breathe deeply and hold for 20-30 seconds.
• On an exhale, lower your spine to the mat one vertebra at a time.
• Pause, then repeat.

Cossins chose this pose to build strength and endurance in the muscles that support the hips.

“Walking is a repetitive forward movement that relies on the glutes and hamstrings to generate power,” she says.

“Bridge pose strengthens these key muscles while opening the front of the hips, helping to support stronger strides.

“This is particularly beneficial on steeper climbs, where the glutes play an even greater role in driving the body uphill.”

Treadmill sessions don’t need to be hour-long slogs to have an impact.

Just 10 minutes on the belt can be enough to boost your calorie burn for the day and give your cardiovascular system a quick workout.

“In addition to being a low-impact way to maintain weight and burn calories, studies have shown [walking]’s also effective in improving mood and reducing symptoms of anxiety and depression,” says NASM-certified personal trainer for REP Fitness US, Rosie Borhcert.

She shared a 10-minute treadmill walking workout, which uses a mix of incline and speed to make it challenging.

“This quick treadmill walking workout will get your heart pumping, your blood flowing, and have you ready to tackle the rest of your day,” she says.

10-minute treadmill walking workout

Borchert has suggested pace and incline settings for each of the eight stages in the workout, but you should adjust these to match your ability. Just try to follow the shape of the workout, following the increases and decreases, but not necessarily by the exact amount Borchert has outlined.

“Pump your arms rather than resting them on the treadmill’s handles,” advises Borchert.

1. Warm-up

Time: 2min Speed: 2mph-3mph Incline: 1%

Begin at an easy pace to gradually warm up your body and gently increase your heart rate.

2. Ramp up

Time: 1min Speed: 3mph-4mph Incline: 4%

Take things up a notch by increasing the speed and incline.

3. Hill work

Time: 1min Speed: 3mph Incline: 8%-10%

Push the incline up, and reduce the speed slightly if you need to. When selecting the incline, keep in mind that section five will ask you to add another 2% incline—make sure you’ve left enough headroom to do that. You should feel like you’re working hard for the minute, but not at your absolute maximum.

4. Recovery

Time: 1min Speed: 3mph-4mph Incline: 4%

Reduce the incline and take the minute to recover, letting your pulse come down.

5. Hill work

Time: 1min Speed: 3mph Incline: 10%-12% incline

Increase the incline, potentially adding another 2% to the incline setting you chose for section three.

6. Recovery

Time: 1min Speed: 3mph-4mph Incline: 4%

Reduce the incline and recover.

7. Speed walk

Time: 2min Speed: 4.5mph Incline: 1%

Reduce the incline even further but pick up the pace.

8. Cool-down

Time: 1min Speed: 2mph Incline: 0%

Don’t skip this part! Give your body the chance to wind down gently from the session.

Not only are Skechers walking shoes bouncy and well-cushioned underfoot, but they’re also remarkably budget-friendly.

Even without a discount, a top-of-the-line Skechers shoe will usually be priced under $150.

When you add in the regular sales the brand enjoys, it's the only contender if you're trying to spend less.

You can currently get the men's Skechers Aero Spark Hands-Free Slip-In for a whopping 52% off and the women's shoe for 56% off.

I tested the Aero Spark Hands-Free Slip-In in late 2025, just after it was released.

I expect comfort from Skechers, but this shoe is on another level entirely.

It's suitable for both running and walking, with great energy return and well-cushioned soles that carry you comfortably with every step.

Plus, the toe box of the Aero Spark leaves plenty of space for wider feet (and minor bunions), without swamping your foot.

I have a bunion on one foot and not the other and this means it can be difficult to find shoes that fit both feet properly, without rubbing.

This shoe ticks all my boxes and then some and you should absolutely take the opportunity to get your own pair while they're this cheap!

If you’ve taken a break from walking, or want to build up to longer distances, you may be surprised to learn that it’s worth strengthening the muscles you use to walk, rather than just, say, walking more.

That’s because, although walking is a low-impact activity, you can put your joints under stress they can’t cope with if the muscles around them don’t provide proper support. This is particularly true if you suddenly dramatically increase the distance you walk in a week.

So I asked Rosie Borchert, a NASM-certified personal trainer for REP Fitness, to suggest a straightforward routine that can be done at home with no equipment.

Borchert came back with these four exercises that, when performed two or three times a week, can help strengthen your calves, hips, legs, and glutes, making your gait more efficient and reducing your risk of developing an injury.

It won’t eliminate the risk of injury completely, however. Borchert stresses that while strength training can help, it must also be accompanied by building up the amount of walking you do gradually.

“To help reduce your risk of injury from doing too much too soon, ease your way into a walking routine,” she says.

“Start with a comfortable goal. Try adding five minutes of walking each day, while taking a day or two of rest each week if your body needs it.

“Gradually increasing your walking time, while giving yourself regular recovery days, can help you build endurance, improve consistency and get back into walking shape without overdoing it.”

Four strengthening exercises for walkers

1. Step-up

Sets: 3 Reps: 10-15

How to do it:

• Stand in front of a step or box, that’s between ankle height and knee height.
• Place your right foot on the box and push off your left foot to bring your left foot onto the box next to your right foot.
• Step back onto the floor, lowering slowly and with control.

Progression: Once the movement ceases to be a challenge, hold dumbbells. Or, to challenge your balance and stability, hold a dumbbell on one side.

Why it works: “The quads and glutes are firing in this move, with stability support from your core, calves and hamstrings,” says Borchert.

“Outside of building strength for walking, with this exercise you’ll also be building strength to climb stairs and step up over boulders when your hike takes you through uncharted territory.

“You will also hone the proprioception [your sense of your body’s position] you need to move safely forward and backward through varying terrain.”

2. Donkey kick

Sets: 3 Reps: 10-15 each side

How to do it:

• Get on your hands and knees with your hands directly under your shoulders and your knees below your hips.
• Engage your core.
• Lift your right foot behind you until the sole faces the ceiling, maintaining a 90° bend in your knee.
• Squeeze your glutes, then lower back to start.
• Do all your reps on one side, then switch sides.

Progression: Slow down the movement to increase time under tension or add more reps.

Why it works: “The donkey kick targets your gluteus maximus, with some engagement from your gluteus medius, gluteus minimus, core and hip flexors,” says Borchert.

“This is a move I use religiously to help wake up my glutes.”

3. Standing hip abduction

Sets: 3 Reps: 10-15 each side

How to do it:

• Stand with your feet together and your back straight, with a chair or counter to the left of you, to help you balance.
• Shift your weight onto your left leg and, keeping your hips level and facing forward throughout, lift your right leg out to the right side, with your toes facing forward.
• Lower your right leg back to start with control.
• Do all your reps on one side, then switch sides.

Progression: To increase the challenge, try adding a short loop resistance band around your ankles.

Why it works: “The hip abductors are the primary focus with this move. Building strength here helps to stabilize your pelvis and maintain balance while walking,” says Borchert.

4. Calf raise

Sets: 3 Reps: 10-15

How to do it:

• Stand with your feet hip-width apart, with your hands resting lightly on a wall if you need help to maintain your balance.
• Rise onto your toes slowly.
• Pause, then lower your heels back to the floor with control.

Progression: Hold dumbbells and/or lift one foot off the floor to do single-leg calf raises.

Why it works: “Out on your walk, each step you take is powered by the muscles in your calves,” says Borchert. “Strong calves help keep your ankles stable over changes in terrain, propel your body forward and absorb shock, which can reduce stress on your joints.

“Calf raises are my go-to move when I’m standing somewhere and I’m bored. Waiting in line for the bathroom? Calf raises. Standing at the bar with some friends? Calf raises. This move can be tackled wherever and whenever.”

Shop walking shoes

It’s my job to find comfy walking shoes at an excellent price and one shoe that I'll always highlight when I see it is the Nike Pegasus.

I tested the Pegasus 41 last year and it made it into my comfort hall of fame for its bouncy soles and soft, luxurious-feeling upper.

The next generation is out, so I’d expect to see reductions, but the deal on the women's pair on Amazon is out of this world—it’s just $79.68.

When I tested the Pegasus 41, I was pleased to find that they were springy underfoot and still had that classic Nike look I love.

They are well ventilated, which makes them great for all sorts of sport and even on a long walk on a hot day, my feet didn't get overly sweaty.

I rated them a 4.5 out of 5 stars when I tested them. They only lose half a star because the regular fit can be slightly snug. However, there are several width options available.

Walking is beneficial for both mental and physical wellbeing.

It helped me rebuild my cardiovascular fitness and lower body strength post-caesarean section, and was also an essential part of my recovery from postnatal depression.

Four years on, I was still walking every day, but it had begun to feel monotonous. This coincided with the onset of winter last year, which in Yorkshire in the U.K. can be particularly brutal—with short days, freezing temperatures and bitter winds.

I also suffer from seasonal depression, and once the New Year festivities were over, I wondered how I would keep up my walking habit. I own a walking pad, but I find the mental benefits of walking in fresh air and the physical challenge of mixed terrain beat walking indoors.

During a visit to my local bookstore in January, I came across How to Winter: Harness Your Mindset to Thrive on Cold, Dark, or Difficult Days by Dr Kari Leibowitz, who is a health psychologist. The book chronicles Leibowitz’s research into how mindset can change how someone experiences winter.

One of the chapters that most intrigued me was on something she called awe walks. The idea is to engage all five senses during walks so that it becomes a multisensory experience.

Mentally slowing down and being contemplative during a walk allows you to take in your surroundings and find things that inspire awe, which, over time, should improve mood.

So, I put it to the test. The results have been transformative for my mental health.

What happened when I started taking awe walks

My usual route had become a repetitive walk around the same houses, same busy road, same grey skies, and the same town center where nothing ever happened. But putting the principles behind awe walks into practice slowly transformed the experience. My perspective began to change and I noticed something new every day.

I saw hand-painted murals in alleyways, which I hadn’t noticed before. I marvelled at the architecture of beautifully preserved Victorian-era buildings. I paid close attention to nature, observing week by week how bare tree branches slowly developed buds before blossoming.

Noticing small details on my daily walk—from the birdsong on one particular corner of my street, the sun’s rays breaking through marvellous cumulus clouds in a light blue sky, to the coolness of a breeze rippling over me—did inspire awe.

I’ve continued with this walking habit throughout the winter and spring, and can feel the mental health benefits. There’s an increased serotonin release, for sure.

What is the science behind awe walks?

I shared my personal experience with Leibowitz, who told me that scientific research backs up my findings.

“In my book I mention a landmark study by Dr Virginia Sturm at UC San Francisco in which participants take awe walks twice a week over eight weeks,” she says.

“What researchers found was an increase in self-reported mood and positive emotions, not just while participants were walking but also when they weren’t. People were better able to manage the stresses of everyday life.”

Leibowitz says the researchers also asked participants to take selfies during their awe walks. Over time, they noticed that the participants’ smiles were getting wider, and that they were including more of the background in their selfies.

“This signaled that people felt more connected to the world around them, reflecting a positive small sense of self,” she explains. “Overall, people had greater joy, greater pro-social positive emotions and larger decreases in daily distress when they were taking awe walks.”

You don’t have to live near rolling green fields or in close proximity to nature either. Leibowitz confirms that awe walks can also be helpful in built-up cities.

“While we know that nature is a pretty reliable way to induce awe, it doesn’t have to be nature. You can use whatever is around you to inspire feelings of awe,” she says.

“It’s not better or worse to feel awe in response to nature versus anything else. Whether you get awe from a cityscape, or from meeting up with friends for a drink at the pub and then walking home and thinking about how magical it is that you are alive at the same time and have found each other.

“There are so many of these little miracles of being alive that if you can let yourself dwell on them sincerely, they can inspire feelings of awe.”

How to Winter: Harness Your Mindset to Thrive on Cold, Dark, or Difficult Days by Dr Kari Leibowitz is out now in paperback.

When many people resolve to get fit, they decide to launch straight into running. Running is great and all, but it’s demanding and jumping in feet first can leave you saying never again.

David J Sautter, a NASM-certified personal trainer at WalkFit tells Fit&Well that walking is great if you want to increase your activity levels.

“Performed regularly, it improves your cardiovascular health without putting too much strain on your heart and joints, making it a relatively risk-free form of exercise,” he says.

“It places less stress on your joints than higher-impact exercises such as running and can be adapted to suit a wide range of ages and fitness levels.”

“I recommend combining changes in speed and incline. This helps increase the session’s intensity while keeping it low-impact and accessible to most people.”

Sautter recommends you spend a few minutes warming up to gradually increase your heart rate and prepare your muscles and joints for the movement.

He says the following workout is challenging but achievable. If you struggle to maintain the pace or experience pain at any point, decrease the incline and slow down.

20-minute treadmill walking workout

1. Start

Time: 4min Pace: 2.5mph-3mph Incline: 0%-1%

“Start by setting the treadmill to an easy pace. This allows you to ease into the workout and get your body moving right away,” says Sautter.

2. Increase incline

Time: 4min Pace: 3mph-4mph Incline: 2%-3%

“At this stage, you should start to feel your breathing become slightly heavier while still being able to hold a conversation,” says Sautter.

3. Fast climb

Time: 4min Pace: 4mph-4.5mph Incline: 5%

“This may be the most challenging part of the workout,” says Sautter.

“It should feel like you are walking briskly up a hill, increasing the workload on your hamstrings, calves, glutes and cardiovascular system.”

4. Slow, steep climb

Time: 4min Pace: 2.5mph-3mph Incline: 6-7%

“This stimulates walking up a steeper hill and places greater demand on your lower-body muscles while challenging your balance and posture,” says Sautter.

5. Cool-down

Time: 4min Pace: 2.5mph-3mph Incline: 1%-2%

“These minutes can be used as a cool-down,” says Sautter.

“This will allow your heart rate and breathing to return to resting levels gradually.”

How to get the most out of your walking workout

Sautter recommends focusing on correct form and consistent effort.

“Keep your back straight, your shoulders relaxed and engage your core lightly to support your posture,” he says.

“Allow your arms to swing naturally and freely, and avoid holding onto the treadmill handrails unless necessary for balance as this can reduce the effectiveness of the workout.”

“Most importantly, keep at a pace and incline that feels challenging, but not painful. If you’re experiencing any pain or discomfort, stop the workout and seek professional help.”

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.

I've seen some great deals this Amazon Prime Day, but this 57% off Skechers deal takes the crown as the best.

I tested the Skechers Max Cushioning Elite 2.0 in 2025 and still wear my (now quite battered) pair to walk my dog.

This comfy Skechers walking shoe was my top pick for most of 2025 (replaced by the more recently released Aero Spark).

If you want a high-quality shoe for a budget-friendly price, it's always worth checking out last season's Skechers.

The longer they’re out, the cheaper they get and the more significant the discount they enjoy over sales events like Prime Day.

While I love the Aero Spark (which is also discounted by up to 53% at the moment), it is still a new-ish release, so the list price is a higher than the Max Cushioning Elite 2.0.

You may expect a $56 shoe to fall apart almost immediately, but my pair is still in play over a year later.

They aren't the cleanest, but they are still comfortable, which goes to show how durable they are. It's a small investment, but a good one.

• View all Amazon Prime Day for health and fitness discounts and much more
• Check out Walmart's summer sale with up to 50% off
• Best Buy exercise equipment deals are not to be missed
• Target have 40% off walking pads in a members-only circle deal

Some days, I look at my vast collection of high heels, shake my head at the things my younger self put her feet through and happily slip on a pair of Skechers instead.

Skechers make comfy walking shoes for reasonable prices, so I'm always pleased to see them for sale at a discount.

For Prime Day, the Aero Spark (my all-time favorite) now enjoys up to 53% off the men's shoe and 47% off the women's.

I may go on about comfort, but I have a bunion so it’s of paramount importance to me.

The toe box of the Aero Spark leaves plenty of space for wider feet (and minor bunions), without swamping your foot.

My midfoot and heel are narrow in comparison to my toes, so I tend to have issues with rubbing. Not so with this shoe.

On top of the generous footprint, they are bouncy underfoot and have soft, well-ventilated uppers.

• View all Amazon Prime Day for health and fitness discounts and much more
• Check out Walmart's summer sale with up to 50% off
• Best Buy exercise equipment deals are not to be missed
• Target have 40% off walking pads in a members-only circle deal

Over the last six months, I’ve completely fallen out of my exercise routine. I’ve gone from lifting weights a few times a week, plus doing Pilates and yoga classes, to squeezing in one or two workouts a week, if that.

The other thing I’ve been struggling to fit in is walking. I've been walking at least 8,000 steps per day for about five years and I think it’s one of the things that has helped keep me fit, healthy and happy. But over the past few months, I've struggled to hit a daily total of 5,000.

I’ve been trying to get back to working out five times a week and hitting at least 8,000 steps per day, but combined with a busy work and social life, it’s become increasingly overwhelming. My fitness goals were too ambitious.

While I could get by on a couple of workouts and 5,000 steps a day, I like to be more active and I’d like to lose a small amount of weight, as I've slowly been gaining weight over the past couple of weeks.

With all of these things in mind, I’ve changed my fitness goals. I've decided to try and work out two or three times a week, and focus on hitting my step goal of 8,000 to 10,000 steps.

Let me explain why.

Why I’m prioritising walking over strength training

For a start, walking is a more accessible form of activity. Going to a gym class requires booking a slot, getting to the gym and paying for my workout. To go for a walk, all I have to do is put my shoes on and step out the front door, which means it’s an easier goal to achieve while I’m out of the habit of exercising.

Getting out of the door and into the outdoors brings its own benefits too. Although going to the gym gives me a mental boost, nothing can beat the clarity a walk provides.

But perhaps the biggest reason is that my walking goal will ultimately burn more calories. Hitting 8,000 steps is more time consuming than a one-hour gym session. By prioritizing walking, I’m ensuring I move more throughout the day.

“Walking helps contribute to a generally active lifestyle,” says personal trainer Liam Cavanagh. “You’re more able to burn calories when going out for a walk than you are during a gym or Pilates session.”

He explained to me that many of the steps I take will fall into the category of NEAT (non-exercise activity thermogenesis) activities. So when I walk to the shops, these steps count towards my goal.

“The more you can do that goes into that category, the better because it counts for three times as many calories expended as your exercise activity,” Cavanagh says. “This makes it easier for you to lose weight if you're looking to do that, or not to put on excess fat.”

Should you prioritise walking or strength training?

Walking and working out with weights both have benefits and incorporating them both into your routine is a good idea.

"If you’re someone who is quite stationary day-to-day, then prioritising your steps can be a very good thing to do,” Cavanagh says, but recommends gradually increasing your daily step count. Previously on Fit&Well, we spoke to an exercise physiologist for her advice on how to increase your step count safely, which, in brief, suggests a deconditioned person shouldn’t add more than 5% to their daily step target every week.

But don’t turn your back on weights completely. “Working out is the best way to build strength,” Cavanagh says, “which is important to your ability to enjoy life. You’ll wake up in the morning with more energy, you’ll be able to keep up with your kids and remain more independent as you grow older.”

He recommends aiming for just one gym session per week to get started. “If you don't train at all in the gym right now, your goal should be to show up once a week. Make that entry point as accessible as possible.”

Any walking you do is good for you, but if you want to improve your fitness it’s worth turning it into a walking workout.

“While there are critics who say that walking cannot get you results in the short term, there are many ways of adapting walking exercises to enhance results,” says certified personal trainer Anwen Davies, who is a gym and fitness expert for Net World Sports, UK.

One of the best ways to do this is by adding speed and incline intervals.

“This can offer a range of cardiovascular and metabolic benefits without putting too much stress on the joints,” she explains.

“It also engages your glutes, quads and core much more effectively than steady pace walking, which in turn burns more calories in less time.”

Davies has designed the following routine for both outdoor and treadmill walking, including speed and incline options. “I would recommend outdoor walking over a treadmill personally, as treadmills are built for convenience more than anything,” says Davies. “Outdoor walking has more health and wellbeing benefits.”

20-minute walking workout

“Depending on your level and age, I would recommend doing this three to four times per week,” says Davies.

She recommends that older adults or those with joint issues seek professional advice before attempting this frequency.

“If the above routine is too intense, then slow down your pace and lower the incline,” says Davies.

She suggests working towards the suggested intensity when you feel more comfortable and ready.

“If you are looking for more of a challenge, each week increase your pace by 0.5 mph or add a 0.5% incline,” says Davies.

“As your body adapts, you can progress more.”

No matter how often you do the workout, Davies recommends making a conscious attempt to maintain good walking posture.

“Make sure you hold your shoulders back, keep your core engaged and your eyes forward, with your arms bent at a 90° angle,” says Davies.

1. Warm-up

Time: 2min Treadmill pace: 2.8mph-3.0mph Treadmill incline: 0%

Outdoors: Walk at an easy pace, where you can easily hold a conversation.

This stage helps to elevate your heart rate, getting you ready for the workout.

2. Tempo walk

Time: 3min Treadmill pace: 3.8mph-4.0mph Treadmill incline: 0%

Outdoors: Walk at a brisk pace where conversation is difficult to maintain, but still possible.

This stage establishes an aerobic baseline and activates your leg muscles.

3. Incline push

Time: 3min Treadmill pace: 3.5mph-3.8mph Treadmill incline: 4-5%

Outdoors: Find a hill to climb or maintain a brisk pace on flat ground.

This engages your glutes and quads more intensely, building lower-body strength. Keep your shoulders back and your core engaged.

4. Recovery

Time: 2min Treadmill pace: 2.8mph-3.0mph Treadmill incline: 0%

Outdoors: Reduce your pace to maintain an easy, conversational pace.

This stage will allow your heart rate to drop slightly before the next push.

5. Speed intervals

Time: 4min

Complete the following twice:

• Time: 30sec Treadmill speed: 4.2mph Treadmill incline: 0%
• Time: 90sec Treadmill speed: 2.8mph-3.0mph Treadmill incline: 0%

Outdoors: Walk the first 30 seconds at a faster pace, return to an easy or brisk pace for the 90-second recovery.

This will challenge your cardiovascular system with brief high-intensity bursts and build leg power.

6. Tempo walk

Time: 3min Treadmill pace: 3.8mph-4.0mph Treadmill incline: 2%

Outdoors: Maintain a brisk, challenging pace.

Finish strong, elevating your heart rate before the cool-down.

7. Cool-down

Time: 2min Treadmill pace: 2.8mph-3.0mph Treadmill incline: 0%

Outdoor: Maintain an easy, conversational pace.

This final stage lowers your heart rate gradually and allows your muscles to start recovering.

My mother and I share a shoe size and often fight over who gets to wear the Saucony Hurricane 25. (She's actually the one wearing them in the image above.)

The Hurricane features in my best walking shoe guide as the best for walking on concrete.

Much of my testing takes place over miles of hard road surfaces, so I need a shoe that can protect my feet from all that impact.

The Hurricane 25 does that with aplomb and has become a hot commodity in my household as a result.

With Amazon's July Prime Day just around the corner (starting June 23) prices on the Hurricane have dropped as low as $87.50—that's nearly 50% off.

The Saucony Hurricane 25 is a standout shoe because it is bouncy and well-cushioned, without being overly soft.

My all-time favorite shoe is the Brooks Glycerin 22, but some people find it too plush. If that's you, the Hurricane may be a good alternative.

I reach for the Hurricane when I know I'll be walking on roads, because it offers a little extra stability underfoot.

Highly stacked soles (which I favor) can be unstable, making you more likely to roll an ankle or trip. If you do this on concrete, it can be particularly painful.

The Hurricane, despite some hefty stacking, strikes a delicate balance between a firm and well-cushioned sole and, in turn, between stability and long-distance comfort.

Before you hit the trail, it is important to warm up your muscles and joints to reduce your risk of injury.

If you’re going to be walking on particularly uneven terrain, it is also advisable to do a warm-up that incorporates a balance challenge to make sure your stabilizing muscles are primed for action.

You will also need to dynamically stretch your primary walking muscles and get your joints running smoothly through their full range of motion before you begin. Even for a short walk, this can be a helpful exercise.

However, let’s be honest, not everyone can be bothered with a warm-up at the start of a walk or hike.

What if I told you that you could get away with just one move? High knees.

“This exercise is a favorite of hurdlers,” says Peter Conroy, a NASM-certified personal trainer and founder of The Difference App.

“It can be hard to incorporate lower-body and core exercises into walking because you are in an erect position, but this one is easy to fit into an average stride.

Why high knees?

“This exercise strengthens your iliopsoas muscles (hip flexors), which are the main driver you use to lift your knees, quadriceps (main thigh muscles), gluteus maximus (posterior), and rectus abdominis (front abs).

“High knees are also great for stabilization, as they require balance on the planted leg, resisting rotation, and proper hip alignment.”

Conroy explains that high knees can be done on the spot or in motion, before explaining how to get started.

“For a beginner, a good starting point for this exercise is three sets of 10 reps—alternating, so each side gets five reps per set—for a total of 30 reps, with 30-second rests between sets,” he says.

“As you become stronger, you can increase the number of reps in each set from 10 to 20, or even 30.”

How to do high knees

Sets: 3 Reps: 5 each side Rest: 30sec

How to do it:

• Stand upright with your feet hip-width apart.
• Take a step on the spot, raising one knee as high as possible, then placing your foot back where it started.
• Do the same on the other side.
• You can also do this exercise while in motion (as in the video) by taking exaggerated steps, as though stepping over an obstacle.
• Alternate sides until your set is complete.
  

You can hold your hand out to gauge how high you are lifting your knee and challenge yourself to get your thigh high enough that it hits your palm.

Testing shoes for my best walking shoe guide has me covering up to 100km a month to put each pair through its paces.

I'm a tough judge and if a shoe doesn't meet my exacting standards, then it doesn't get a spot in the guide.

This has led to an extended tenure for my current pick for the best walking shoe overall, the Brooks Glycerin 22.

Although it is now an older shoe, it is still the most comfortable I have ever tested and deserves its spot in the guide.

With the recent release of the Glycerin 23, you can get the 22 for less, with prices as low as $99.95 at Amazon.

I tested the Glycerin 21 when it came out and liked it, but didn't love it. But the Glycerin 22 stole my heart.

It is technically a road running shoe, but if you work on your feet or regularly walk on hard surfaces, that's probably exactly what you want underfoot.

It is well-cushioned and absorbs plenty of shock before it can hit your joints, a must-have feature on long walks.

Plus, it's well ventilated, keeping my feet comfortable, cool and free from blisters even after many miles.

Video games have given us hours of entertainment. It’s also given us the term side quest, meaning a task that’s secondary to the main storyline. It doesn’t take you towards the end of the game, but you can pick up skills and have fun along the way, then go back to the main quest later.

In the physical world, this can look like learning a skill unrelated to your vocation, following your curiosity to find out where it takes you, or simply getting distracted on your way to do something else.

I have ADHD, so my brain is built for side quests, so to speak. I follow the whims of my dopamine system, often neglecting the things I’m supposed to be doing. If I manage to unload the dishwasher in one go without wandering off to do something else, it’s a surprise for everyone.

Usually, this distractibility throws me off track, but sometimes it can take me to a better place, as I discovered with the flower walk side quest trend, shared by mindfulness and meditation app Calm.

What is flower walking?

It’s a walk where you set out with the goal of noticing flowers on your route and, if you’d like to and it’s appropriate, picking a selection to take home with you. It’s a type of walking meditation, because the activity requires you to be present in the moment and aware of your surroundings.

“It's no surprise that flower walking is having a moment,” says Jane Shin, marketing strategist at Calm. “People are looking for simple, accessible ways to feel better.”

“Taking time for mindful walking has far-reaching benefits, including a natural lift in mood, improved focus and a sense of accomplishment.”

“Walking in natural settings adds another layer, as greenery and fresh air can significantly reduce stress and help you feel more present and calm.”

“If flowers are part of the landscape, gathering a small bouquet along the way makes for a satisfying, grounding activity.”

“Flower walking can also double as a kind of moving meditation—something we explore in depth on the Calm blog, and the Calm platform offers a variety of guided meditations for walks of various durations.”

I sent the video to meditation expert and ecotherapist Clara Schroeder to get her opinion on the trend.

“I love the concept of flower walking,” she says.

“Anything that gets us to be more present and pay attention to the natural world around us is beneficial to our wellbeing. In this case, too, it encourages us to cultivate awe and notice beauty, which are both mood boosters.”

With the expert’s seal of approval, I set out for a flower walk.

How I approached my flower walk

Instead of taking a drawing of a vase out with me, I took a little ceramic bud vase so I could display my finds on my return. You could also use a pickle jar or a plastic cup if you’re worried about breakages.

I only picked flowers that were on the street (not in someone’s yard) and only those growing in abundance.

I also left my phone behind. This was partly to be hands-free and avoid dropping my little vase, but also to give my mind a break from notifications and the stresses of the day.

Here’s what I discovered on my flower walk.

I noticed more flowers around me

I was surprised by how quickly I found flowers around me.

Akin to going shopping with a particular focus in mind, I found the task helped me remain present in the moment.

Rather than getting carried off by anxious thoughts of my day or feeling stuck in my mood or mind, I stayed focused on finding flowers instead.

I felt like a kid again

This is the sort of activity young children would love to do—just like the color walking trend that was popular with my friends who are parents, who love to employ a theme to keep their little ones busy while running errands.

It inspired child-like joy in me and I found myself excited by each new flower. I also noticed I was paying extra attention to what was around me in a way I haven’t in years.

Reconnecting with your inner child is a concept I’ve come across in therapy before, but not one I’ve experienced so positively.

It lifted my mood

Sometimes my brain just needs switching off and switching back on again—like a little reset. The flower walk was the perfect way to counteract my rising stress levels and fluctuating mood.

I was able to focus more when I returned to work and didn’t check my phone for notifications as much. Not only did I enjoy the experience but it left me in a better mood for the rest of the day too.

Calf pain is one of the worst parts of stopping during a hike. Or worse still, once you’ve returned home and relaxed, only to get up and feel the intense tightness in your lower legs.

I find it particularly bothersome when I try to start walking again after stopping for lunch. I stand up and discover my calves feel tight, and then it takes at least a mile to shake off the feeling.

When I hike, I usually cover a much longer distance than my regular walks, which results in muscle usage that my body isn’t used to, and this could be the reason for the pain in my calves, according to physical therapist Cullen Johnson.

“Calf pain commonly occurs when muscles have been overused,” says Johnson of ATI Physical Therapy.

“Sudden increases in activity, inadequate warm-ups, muscle strains or limited ankle mobility can all be culprits, too.”

I asked Johnson what to do about my tight calves on the trail, and the subsequent soreness I tend to wake up with the day after the trek.

He recommends the following four exercises, which will loosen and stretch calf muscles and improve mobility.

Our expert advises individuals to seek medical attention if they experience severe pain, significant swelling, redness, warmth, difficulty walking, or symptoms that persist or worsen over time, as these could indicate a serious condition.

1. Heel raise hold

Sets: 2 Reps: 10 Time: 10sec

• Stand on a step with a straight back and your heels hanging off the edge. If you struggle with balance, hold onto a banister or wall.
• Shift your weight onto your toes and raise your heels in the air.
• Hold in this position for 10 seconds before coming back to the starting position with control.

Progression: To make the exercise more challenging, hold a weight, or wear a weighted backpack as your calf strength improves.

“This exercise helps build calf strength and endurance while placing a controlled load on the muscles and tendons,” says Johnson. “Holding the position can also help reduce discomfort and improve the calf's ability to handle everyday activities like walking, climbing stairs, and exercise.”

2. Heel raise with tennis ball

Sets: 3 Reps: 12

• Stand on a flat surface with your back straight and a tennis ball held between your heels. Keep the ball just below your inner ankle bones.
• Slowly rise onto your toes, keeping the ball stable between your heels with a light squeeze.
• Slowly lower to the starting position, and repeat.

“This exercise strengthens the muscles that support the arch of the foot and stabilizes the ankle,” says Johnson.

“Better ankle stability can help reduce stress on the calf muscles during walking, running, and other daily activities.”

3. Ankle mobility exercise

Sets: 2 Reps: 15 each side

• Secure one end of a thick looped resistance band around a secure anchor point.
• With your back to the anchor point, place the other end of the band around your left ankle, just above the foot.
• Place this foot on a shallow step or yoga block.
• Your right foot should remain behind the block, so you are in a staggered stance—this is your starting position.
• Bend your left knee, bringing your weight forward until your knee is over the toes of your elevated foot. You should feel the resistance band pull your foot backward slightly.
• Extend your left knee to return to the start.
• Do all your reps on one side, then switch sides.

“This exercise helps improve ankle mobility, which is important for walking, squatting, running, and climbing stairs,” says Johnson.

“Limited ankle mobility can place extra strain on the calf muscles and Achilles tendon, contributing to soreness over time.”

4. Calf roll-out

Time: 2min each side

• You will need a foam roller, massage ball, or similar firm object.
• Sit on the floor with your spine straight and your legs extended. Place your roller under the middle of your calf.
• Move your leg up and down the roller with moderate pressure. If you experience pain, you are pressing too hard.
• Repeat the movement for two minutes per side, noting where you feel the most tension.

“Foam rolling or self-massage can help reduce muscle tightness and improve circulation to the area. It can also be a helpful part of a warm-up routine before exercise or physical activity,” says Johnson.

Skechers walking shoes are a different breed. Not only are they bouncy and well-cushioned underfoot, but they’re budget-friendly too.

Even at full price, a top-of-the-line Skechers shoe usually comes in under the $150 mark, but they’re regularly discounted.

You can currently get the Aero Spark—my all-time favorite—for up to 47% off the women's shoe and 41% off the men's.

I'm never disappointed by a pair of Skechers. Along with Hoka, it is one of the few brands I know I will love before I open the box.

There’s a tall stack of midsole foam, which gives it its bouncy quality. This is something I look for, because I walk a lot on hard surfaces like asphalt. As a road running shoe, the Aero Spark is more than capable of handling it.

What’s more, the outsole is surprisingly durable. I tend to expect budget-friendly shoes to wear down and scuff pretty quickly, but this one seems to be made of a tougher material than standard.

This puts it on par with shoes closer to the $200 mark for durability.

I see Hoka shoes everywhere—when I’m out walking, I see them on the feet of fellow hikers and runners, and I can always spy a few pairs at the gym.

I’ve tested several pairs of Hoka shoes for my guide to the best walking shoes and haven’t yet tried a pair I wouldn’t want to wear again.

My go-to pair are the Clifton 10, which I wear when walking my dog, at the gym and even on the occasional run.

When I next go on vacation, a pair of Hokas will be the first thing to go in my bag.

If comfortable footwear is your priority, Hoka covers all bases and then some.

What's more, Hoka has an ongoing sale, with up to 30% off some classic styles and bestsellers.

I've rounded up the best deals below for your perusal, sorted by terrain.

Road

Trail

If you associate sandals with something flimsy and unsupportive, I have something that will change your preconceptions.

I've been testing the Columbia Konos 2-Strap for the past few weeks and it's blown all other sandals out of the water.

Columbia has begun to dominate my guide to walking shoes and for good reason. All the Columbia shoes I've tested are high-quality, comfortable and surprisingly affordable.

These sandals are no exception, with great support, cushioning and velcro straps.

What's more, you can now get them for under $50 on Amazon.

It can be difficult to find sandals that are suitable for both the beach and the trail.

The current listing in my walking shoe guide—the Keen Hyperport 2—will soon be replaced by the Konos 2 Strap.

The Konos is far more comfortable underfoot and more akin to a trainer than the Hyperport, which is closer to a trail shoe (rigid and protective).

You can also wear the Konos comfortably without socks (the Hyperport quickly becomes slick with foot sweat), making it a more versatile sandal in my eyes.

However, it is less advisable to wear the Konos in the water; you might want to stick to the Hyperport or try the Columbia Drainmaker.

One of the most effective and often overlooked strategies for weight loss is to simply walk more frequently, or farther.

NASM-certified personal trainer Peter Conroy has another idea. The founder of The Difference App suggests adding a variety of arm exercises into your walks to make them more effective.

“Adding additional exercises to your walks can add a new dimension that is both challenging and fun,” he explains.

“These exercises can also help you reach weight goals more quickly, if you have them.”

Adding dumbbells, wrist, or ankle weights is not necessary, but can make your walk—and these exercises—even more challenging, strengthen your muscles and further boost your calorie burn.

Conroy recommends a basic rep count of 10. But as you become stronger, he suggests gradually increasing the number of reps in each set from 10 to 20, or even to 30.

He suggests three sets during your walk but feel free to reduce or increase the number of sets, depending on the length of your walk.

Try the arm exercises below during your walk.

1. Arm circle

Sets: 3 Reps: 10 Rest: 30sec

Muscles worked: Arm circles primarily strengthen your deltoids (front, side, and rear shoulder muscles).

How to do it:

• Start with your hands at your sides, swinging gently in time with your steps.
• Decide which direction you will rotate, then begin your circles in wide sweeping arcs. Aim to move your arms 360° to get as much shoulder rotation as possible.
• Let your arms move naturally during your rest periods, then repeat, alternating direction with each set.

“This is a bodyweight exercise, meaning you use your own physique to provide resistance without additional equipment,” says Conroy.

“However, you can also opt to hold light dumbbells in your hands—or attach weighted wrist cuffs—weighing 1-5lb if you want an additional challenge.”

2. Alternating overhead reach

Sets: 3 Reps: 5 each side Rest: 30sec

Muscles worked: This exercise strengthens muscles in the core and trunk, including your obliques, transverse abdominis, and erector spinae, as well as your deltoids.

It also stretches the latissimus dorsi (your big back and side muscles), obliques (side waist muscles), and intercostal muscles (the muscles between your ribs).

How to do it:

• Start with your hands by your sides, swinging gently to match your pace.
• Reach one hand up and then slightly over your head while at the same time reaching down the outside of your thigh with the other hand.
• Alternate sides until your set is complete.
• Let your arms move naturally during your rest periods.

Conroy says that this is not only an effective bodyweight exercise, but also an excellent dynamic stretch when you hold your hand at its apex for two to three seconds.

Like the previous exercise, you can increase the difficulty by holding dumbbells or wrist weights.

“When this exercise is performed while standing still, the raised hand moves further over the head, and you bend farther at the waist,” says Conroy.

He adds that your range of motion is likely to be smaller when you do this exercise on the go, as it will feel more natural to reduce your reach.

“The timing can be a little tricky to match your steps, so watch your balance,” he adds.

3. Arm clap or swing

Sets: 3 Reps: 10 Rest: 30sec

Muscles worked: This exercise primarily strengthens the front and rear deltoids (shoulders), pectoralis major (chest), and trapezius (upper back stabilizer).

Like the alternating overhead reach, this exercise also serves as a stretch, targeting the pectorals (chest) and anterior deltoids.

How to do it:

• Start with your arms extended straight out from your shoulders, fingers pointed.
• Open your arms out parallel to the ground and as wide and far behind you as possible.
• Swing your arms forward and either clap your hands or allow your arms to cross over each other—alternating which arm goes above and which goes below.
• Let your arms move naturally during your rest periods, then repeat.
  

“This exercise is often a warm-up exercise, but it works just as well during a walk. You can time each swing to match your cadence rhythmically.”

Most of us know that walking regularly—around 7,000 steps a day ideally—is good for us, but have you ever considered walking faster?

If the idea of running doesn’t appeal, or you just want to get more fitness benefits out of your walks, you might like to try increasing your pace.

As well as arriving at your destination faster, experts agree that walking faster can be a great way to improve your health.

Marwa Ahmed, a NASM-certified personal trainer, running coach and founder of The BodyMind Coach, says that speeding up makes your heart work harder, strengthens your bones and muscles, and can even help you lose weight.

I asked her to explain more about each benefit of walking faster.

What are the benefits of walking faster?

1. Cardiovascular health

“Your heart pumps more blood per minute and your lungs pull in more oxygen to fuel your muscles when you walk faster,” says Ahmed.

“Over time, this sustained effort strengthens your heart, improves circulation and helps lower blood pressure and reduce heart disease risk.”

2. Skeletal strength

Ahmed says that when walking at a pace 20-30% higher than your average, you hit the ground with more force.

“That extra loading triggers bone remodeling, where your body breaks down old bone tissue and builds stronger bone to replace it,” she says.

“This helps maintain bone density, which is important for preventing osteoporosis and fractures as you age.”

3. Muscular endurance

“Walking faster makes your leg muscles (quads, glutes, hamstrings and calves) work harder for longer, which builds muscular endurance,” says Ahmed.

“Your legs can handle more effort or handle the same effort for longer periods of time without feeling tired or weak.”

4. Weight loss

“Your muscles are working harder and your heart rate is higher, so you burn more calories per minute at a brisk pace than you do walking slowly, which helps with weight management and metabolic health,” says Ahmed.

How to walk faster

Ahmed recommends adding short bursts of brisker walking during your usual route to start with.

Speed up by 20-30% for a minute or two at a time, then drop back down to your usual pace to recover for a few minutes.

Over a 30-minute walk, aim to repeat this sequence four or five times, then increase the duration of your faster intervals by a minute or two each week or as it starts to feel easier.

How to walk with better form

Ahmed emphasizes that as well as walking faster, keeping an eye on your technique is also important. Here are her tips on walking well with better form.

1. Cadence (steps per minute)

“Casual walkers average 90-100 steps per minute, which is considered slow,” says Ahmed.

She suggests aiming for 120-130 steps per minute. If you’re walking 30 steps in 15 seconds, that’s a good pace for improving your fitness.

“The trick is to take shorter, quicker steps,” she adds.

She warns that reaching too far with each step—overstriding—can put your body under stress and is a common cause of injury.

“It slows you down, stresses your joints and wastes energy,” she says. “Your feet should land close under your center of gravity, not way out in front where you're braking with every step.”

2. Posture and core engagement

“Imagine a string pulling the crown of your head toward the sky,” says Ahmed.

“Walk with your chest open, shoulders down and relaxed, and your core lightly braced, like you're about to get a gentle poke in the stomach,” she says.

She also suggests keeping your eyes focused on a point about 10-20 feet ahead of you to keep your head and neck in the correct position.

“Slumping or leaning forward from the waist wastes energy and creates unnecessary tension in your entire body,” she says.

3. Arm position

“Your upper body is the accelerator,” says Ahmed.

“Keep your elbows bent at about 90° and swing your arms vigorously forward and back from the shoulder, not across your body.”

“The faster your arms move, the faster your legs will follow.”

She recommends keeping your hands loose and relaxed, and avoid clenching your fists.

Shop walking shoes

To help cushion your feet from the extra force of walking faster, you may want to upgrade your walking shoes. Here are the top picks from my guide to the best walking shoes.

Skechers make some of the comfiest walking shoes money can buy, and they're affordable to boot (pardon the pun).

Of the 50-plus shoes I've tried, I've tested six by Skechers, clocking up 240,000 steps and 45 hours with the brand.

My pick off the bunch is the Aero Spark so I'm always pleased when I see it on offer, and you can currently get up to 51% off the women's shoe and 34% off the men's.

The Aero Spark is technically a road running shoe, but it's great for walking too.

It's bouncy and well-cushioned underfoot, which takes some of the effort out of running and walking. The shoe does some of the work for you.

On top of this, the toe box leaves plenty of room for your toes to splay naturally and even space for wider feet and minor bunions.

I often find even the most well-cushioned shoes can be too narrow around the toes, so a roomy toe box is a big must for me.

Walking is one of my favorite ways to exercise. It’s low-impact and gentle but still gets my heart pumping.

I never regret getting out in nature, but I sometimes wonder if I could use the time spent walking more efficiently. While walking builds some muscle, it isn’t the most effective way to do so.

I took my dilemma to Dr Ron Miller, the owner and founder of Pursuit Physical Therapy.

He recommended the following five strength exercises, which can easily be incorporated into your regular walk.

You can treat them as exercise snacks—stopping every five to 10 minutes to do one of them—or you can do them all when you’ve reached your destination.

However you choose to do this routine, let me know how you get on in the comments below.

1. Walking lunge

Sets: 3 Reps: 10 each side Rest: 60sec

Targets: Gluteus maximus, quadriceps, hip flexors, hamstrings and core.

How to do it:

• Stand with your feet hip-width apart.
• Step forward with your right foot, taking a longer stride than normal.
• Bend your knees to lower until your left knee is just above the floor. Your right knee should stay directly over your mid-foot, not moving forward past your toes.
• Push through your right heel to rise, then bring your left foot forward so it’s in line with your right, hip-width apart.
• Repeat on the other side.
• Continue, alternating sides with each rep.

Miller says: “Weak glutes are the leading cause of the low back and knee pain I treat. Walking lunges work with the glutes, quads and hip flexors in a gait-oriented way for instant pain-free movement.”

2. Single-leg hip thrust

Sets: 3 Reps: 12 each side Rest: 45-60sec

Targets: Gluteus maximus, gluteus medius, hamstrings and lumbar stabilizers.

How to do it:

• Sit on the bench with your hands on the seat by your hips and your knees bent to 90°.
• Slide your back down the edge of the seat until your upper back, just below the shoulders, is resting against the edge of the seat. Your butt should be just off the floor, your knees still bent to 90° and your feet flat on the floor.
• Lift your right foot off the floor.
• Press through your left foot and lift your hips until your body forms a straight line from your shoulders to your left knee.
• Pause for two seconds, squeezing your glutes hard.
• Lower slowly.
• Do all your reps on your left leg, then switch legs.

Miller says: “Bilateral glute exercises do not target the glute medius, which is responsible for stabilizing against hip drop when you walk. This demand fits with single-leg loading, which may help runners and golfers who struggle to make gains with standard thrusts.”

3. Bodyweight pause squat

Sets: 3 Reps: 10 Rest: 60sec

Targets: Quadriceps, gluteus maximus, hamstrings, soleus and core.

How to do it:

• Stand with your feet shoulder-width apart and your toes pointed out slightly.
• Push your hips back and bend your knees to lower, keeping your chest facing forward.
• Lower until your thighs are parallel to the floor, or go as low as you can while maintaining a neutral spine
• Pause for three full seconds at the bottom of the movement. You should not be using momentum to bounce back up to standing.
• Push through your heels to stand, squeezing your glutes at the top of the movement.

Miller says: “Many people hurry through squats, leaving no time for the bottom range where quads and glutes face their biggest resistance. Pausing kills momentum and requires much more muscle control than going through a full range of motion quickly. The pause targets quad weakness, which is associated with most knee pain.”

4. Standing hip controlled articular rotation (CARs)

Sets: 2 Reps: 5 each direction, each side Rest: 30sec

Targets: Hip capsule, iliopsoas, gluteus maximus and medius, piriformis and deep external rotators.

How to do it:

• Stand next to a wall, fence or bench with your right hand on it for support.
• Shift your weight onto your right leg and bend your left knee, lifting your foot behind you.
• Lift your left knee to hip height in front of you.
• Slowly move your left knee to your left side.
• Arc your left knee down and behind you.
• Return your left knee to the start, so it is in line with your right knee.
• Repeat five times, then perform another times reversing the movements.
• Repeat on the other side.

Form tip: Move as slowly as possible; imagine you are drawing a large circle with your knee.

Miller says: “A lack of hip mobility results in overcompensation from the lumbar spine because of limited hip rotation, which manifests as low back pain. Passive stretching does not develop active control through the entire excursion. Three weeks of CARs improved patients with chronic hip impingement more than months of passive therapy.”

5. Lateral bodyweight crab walk

Sets: 3 Reps: 12 each side Rest: 45sec

Targets: Gluteus medius, tensor fascia lata (TFL), hip abductors, lateral quad and ankle stabilizers.

How to do it:

• Stand with your feet hip-width apart and a slight bend in your knees. Add a resistance band above your knees or around your ankles, if you have one with you.
• Push your hips back, with about 10-15° of knee bend, ensuring you are not going into a deep squat.
• Create tension by pressing your feet into the floor, as though you are trying to spread them apart. You should feel your outer hips engage.
• Maintain that tension as you sidestep right, following with your left foot.
• Keep four to six inches of space between your feet at all times, never letting them fully come together.
• Take 12 steps to the right, then 12 steps back to the starting point.

Miller says: “Most walking workouts go in a straight line, barely activating the glute medius, our primary lateral hip stabilizer. Weakness in the glute medius has been implicated in IT band syndrome, patellofemoral pain and lateral knee stress. If you do not have a band, just press your feet out against the ground to engage the glute medius.”

If you’re going for a hike, you want to be sure that your shoes can stand up to some weather. While I have tested many water-resistant shoes in my quest to find the best walking shoes, I’ve only found two truly waterproof pairs.

The Adidas Terrex Free Hiker Low is the current best waterproof shoe, but earlier in the year, I tested the Columbia Peakfreak Rush Outdry and it became my new number one.

Last time I covered the Peakfreak, it was 50% off. At the time, it was the biggest discount I’d seen.

Today, Amazon said, “hold my drink,” and reduced it even further, with prices starting at $61, which is a wallet-opening 51% off full price.

So I say again, this is the cheapest I have ever seen these shoes sell for. Snap them up before the deal is gone!

This shoe is ideal for a day on the trail, and is comfortable enough to wear on a wet day about town, too.

You won’t be making the most of the unshakably grippy outsole by only wearing them on concrete, but if you want dry socks, there’s no better alternative.

I reach for these as often as I reach for a pair of rain boots for a dog walk on a wet day. But if it’s slippery underfoot too, I always choose the Peakfreak without hesitation.

Skechers is one of the brands that has its own category in my guide to the best walking shoes and it's well deserved. It's rare for me to try one of its shoes and not love it.

This shoe originally retailed for $125, so seeing it drop below the $60 mark is quite rare. This pair is just $56.69.

While they have been listed on Amazon at $85 for a while, this discount brings them down even lower than they were for Black Friday in November of last year.

To get such a high-quality shoe for under $60 is an unbeatable bargain in my opinion.

I have a bunion, and I reach for this shoe when it is particularly sore.

I find that other shoes squash my toes together and rub on the bunion, which leaves me with fewer footwear choices than I'd like.

Thankfully, all Skechers shoes have roomy toe boxes and plenty of space for my feet to splay.

This shoe is particularly good as it is part of the Arch Fit range, which gently supports the arch of the foot, taking some of the pressure off my big toe joint.

One of the things I love most about Pilates is that it directs your attention to how your body moves, but I had never thought of bringing that degree of awareness to other types of exercise.

That’s what Pilates instructor and Balanced Body educator Portia Page suggested doing when I was looking for treadmill routines for Fit&Well readers to try.

“Treadmills also give you a level of control that walking outdoors doesn’t,” says Page, so you can maintain a consistent speed, adjust the incline and worry less about external distractions.

“That means you can dial in form, breath and muscle engagement in a way most people never do outside,” she says.

Page encourages you to think of the treadmill as a “movement lab” to refine your walking technique, then to apply those skills the next time you hit the road to walk outdoors.

“If you train with intention, it becomes completely different,” she says.

“Good form and posture help to prevent injury and will help you improve your endurance, overall pace and strength.”

Developing body awareness can also help you to stay balanced if you walk on trails, bringing your attention to terrain changes and any physical discomfort you may otherwise miss.

1. Warm-up

Time: 5min Pace: Easy (2.5mph-3mph) Incline: 0-1%

• As you start moving to warm up, focus on your breath. Inhale through your nose and exhale through your mouth. Focus on being present in your body and in the moment.
• Establish your posture by lengthening your torso and aligning your head over your ribs and your ribs over your pelvis.
• Lightly activate your core.
• Allow your arms to swing freely by your sides without tension.

2. Base walk

Time: 5min Pace: Moderate (3.2mph-3.5mph) Incline: 1-2%

• Focus on rolling your foot from heel to toe and establish a rhythmic breathing pattern. Page suggests inhaling for three steps and exhaling for three steps, but settle on whatever you find most comfortable.
• Every minute, check that your posture remains aligned (as described above) and make corrections if necessary. Then, return to rhythmic breathing.

3. Incline and posterior chain activation

Time: 5min Pace: Moderate (3.2mph-3.6mph) Incline: 3-5%

• As you increase the incline, lean forward slightly from your ankles, keeping your hips level, facing forward and stacked under your ribs.
• You should feel your posterior chain—the muscles in your calves, hamstrings and glutes—working.
• Exhale on effort—that means breathing out as you push off your back leg.

4. Core integration intervals

Time: 5min Pace: 3.6mph-4mph / 3.2mph-3.4mph Incline: 1% / 4%

• For the first minute, set the pace to between 3.6mph and 4mph, and the incline to 1%.
• For the second minute, reduce the pace to between 3.2mph and 3.4mph and increase the incline to 4%.
• Continue alternating between the faster pace and higher incline until the five minutes has elapsed.
• Ensure you keep your core engaged so your torso is stable throughout.
• Resist bouncing off your feet or slouching forward over your hips. Imagine you are carrying a tray of drinks and are trying not to spill any, keeping your chest and back upright.

5. Arm movement and rotation awareness

Time: 5min Pace: 3.3mph-3.6mph Incline: 1-2%

1. Standard swing x 1min
2. Slightly larger swing (avoid shrugging) x 1min
3. Place your hands lightly on ribs (feel your breath and rotation) x 1min

• For the first minute, swing your arms naturally.
• For the second minute, accentuate your arm swing, but avoid shrugging your shoulders.
• For the third minute, place your hands lightly on your ribs to feel your breath and the rotation of your torso.
• For the fourth minute, swing your arms naturally.
• For the fifth minute, accentuate your arm swing, but avoid shrugging your shoulders.
• Keep your attention on your breath throughout, noticing your ribs expand as you inhale. This section will focus on your thoracic mobility (how will the middle of your spine rotates).

6. Cool-down and integration

Time: 5min Pace: Gradually decrease to 2.5 mph Incline: 0%

• As you decrease the speed, take slower, controlled steps. Do this gradually to avoid stumbling.
• Breathe deeply into your belly, finishing with three to five long inhales and exhales after you stop the treadmill.
• Take a moment to be still and notice how your body feels before stepping off the treadmill.

How to do heel-to-toe walk

• Land softly on your heel, then roll through your midfoot, finishing with a push off from your toes.
• Avoid flat-foot stomping. This reduces your body’s capacity for shock absorption and disconnects the posterior chain.
• As you walk, think about rolling your feet over sand, rather than marching on concrete.

How to walk with a neutral posture and alignment

• Keep your ribcage over your pelvis.
• Imagine a string lifting you by the crown of your head to keep your spine upright and long.
• Keep your eyes forward and avoid watching your feet as this will put pressure on your neck and round your upper back.

How to activate your deep core

• As you exhale, gently draw your belly button down [same note as above on the doc - check you're happy with the change] and up. This should not feel like bracing for a punch, nor should you be sucking your belly in. You should still be able to breathe and talk.
• Avoid clenching your abs, but rather gently holding your muscles.

How to breathe mindfully

• To inhale, make sure you breathe into your ribs and back, not just push your belly out. Your breath should fill your whole torso.
• To exhale, notice your ribs come back together and gently activate your core as your lungs are empty.

How to swing your arms intentionally

• Swing your arms from your shoulders, not your elbows, while keeping your shoulders relaxed and your chest upright and open.
• Avoid crossing your arms over the center of your body.
• Try to swing your opposite arm forward to your leading leg, keeping the swing in time with your footfall and breathing.

If you’ve ever experienced pain in your knee when walking up or downhill, you’re not alone. In fact, there’s even a name for it: hiker’s knee.

“Hiker’s knee is a term commonly used for knee pain caused by repetitive stress during steep descents, excessive hiking, or weak supporting muscles," explains Ludgina Dieujuste, who’s a walking coach at WalkFit.

It’s a specific type of pain, different to the discomfort associated with something like runner’s knee. “The pain is often localised at the front of the knee or around the kneecap and can cause aching, swelling, or a grinding sensation,” Diejuste explains.

Although hiking is a great way to improve your fitness and build lower-body strength, it can put pressure on the joints, which is why it might lead to this type of knee pain.

“Fortunately, hiker’s knee can often be avoided by strengthening the glutes, quads and hips, while also progressively preparing your body for steeper hills,” Diejuste says.

She explains that the best way to strengthen these muscles while preparing your body for hiking is progressive incline walking.

“Progressive incline walking is a simple but effective way to build the strength needed for hill climbing. By gradually increasing the incline over several weeks, walkers can target key muscle groups that are essential for tackling steep terrain,” Diejuste explains.

Below, the walking coach has put together a four-week plan that will help to get you ready tackle steep gradients during hiking season. Not only are you reducing your chances of experiencing hiker’s knee, hiking will feel easier.

Diejuste says this programme is especially beneficial for beginners or older adults returning to exercise. “This type of training helps develop strength and endurance while reducing unnecessary stress on the knees,” she says.

This workout plan isn’t designed for people who are experiencing ongoing pain in or around the knee, so make sure you seek medical advice and avoid following this plan if that is the case. “Continuing to hike with existing joint issues could worsen the injury or lead to long-term damage,” Diejuste says.

The four-week treadmill incline walking plan to prevent hiker’s knee

Diejuste has shared recommendations for each week of training, which includes the incline level you should set your treadmill to, the number of walks you should do each week and the length of each walk.

Week 1

Walks: 3 Time: 20min Incline: 2-3%

Diejuste says: “Your first week should be about building the habit, so focus on maintaining a comfortable pace and good posture while getting used to walking on a gentle incline.”

Week 2

Walks: 3-4 Time: 25min Incline: 4-5%

Diejuste says: “You can now introduce a bit more of a challenge. Your glutes and calves will start to work harder here, helping to build the muscle strength needed for hill climbing.”

Week 3

Walks: 4 Time: 30min Incline: 6-7%

Diejuste says: “At this stage, you’re working on building strength and endurance. Your body should be adapting to steeper gradients, helping improve stamina and lower-body strength.”

Week 4

Walks: 4 Time: 40min Incline: 8-10%

Diejuste says: “This week is designed to be the last of your training. It mimics steeper trail sections, helping your legs adapt to the type of effort required during real hikes.”

Walking form tips

Posture plays an important role in preventing injury, so it’s important to stand up straight and engage your core when walking on the treadmill at an incline.

Diejuste also notes that you should avoid holding onto the treadmill bar when walking if you feel comfortable without it. “While it might help you to feel more stable, it changes your posture, adds more support to your body weight, meaning the muscles you are targeting don’t work as hard, and it’s less realistic in mimicking a hiking environment,” she explains.