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.

Worried about how mobile you are? Scared of losing your balance and falling? There’s a simple clinical test that’s used by physical therapists that you can try at home.

The Timed Up and Go (TUG) test measures how quickly you can get out of a chair, walk three meters, turn around, and then walk back to the chair and sit down.

But it’s not just about speed. The TUG test assesses a bunch of other important physical skills, from functional mobility—how well you move in everyday tasks—and balance, to gait (your walking pattern), lower-body strength, coordination and turning ability.

“The TUG is a physical performance test I use to assess mobility and locomotor performance in my elderly clients with balance issues,” Dr Ashley Katzenback, physical therapist and owner of Cape Concierge Physical Therapy, tells Fit&Well.

In other words, how well and efficiently someone can move from one place to another.

She says it’s a useful test to determine the risk of falls. “More specifically, it helps me to assess my client’s ability to perform sequential motor tasks—a series of movements in a certain order to achieve a goal—such as walking and turning.”

So why is mobility so important, especially as we age? “Mobility is what keeps you out of a nursing home,” explains Katzenback. ”Getting up and down from a chair, which the TUG tests, is a critical activity of daily living.”

Read on to find out how to do the TUG test at home, what your results mean, and how to improve your mobility.

How to do the Timed Up and Go test

For this test you’ll need:

• A chair with arms
• Tape measure
• Tape or marker
• Stopwatch

You can have one trial run, which isn’t timed, before doing the real thing.

Here’s how to do it:

1. Put a piece of tape or another clear marker on the floor three meters away from the chair, you need to be able to easily see it.
2. Sit with your spine pushed against the back of the armchair. The chair needs to be stable enough that it doesn’t move when you go from sitting to standing.
3. Get ready with the stopwatch in your hand.
4. As soon as you press start, stand up and walk to the line on the floor at a normal pace, then turn around and walk back to the chair and sit down.
5. Stop timing when you are sitting down again with your back resting against the chair.

What your result means

“If you are under 60, you should be able to complete it in under 10 seconds,” says Katzenback. “Between the ages of 60 and 79, you should be able to complete it in under 12 seconds. If it takes a person over 14 seconds to complete, this indicates a high risk of falling.”

How to improve mobility

If you failed the TUG test or were slower than you hoped, Katzenback has a few things you can do to change that.

“Building up your calf and glute strength will allow you to get out of the chair faster,” she says. “Improving hip extension (the movement of straightening the hip joint) and ankle mobility will allow you to walk faster.

“If you don’t do regular mobility work, you are more likely to fall, which increases your fear of falling. This fear then keeps you sedentary and the ripple effect just grows.”

Try this simple ankle mobility workout, this full-body strength workout for over 50s, or these four mobility moves from Olympian Sally Gunnell to help improve your TUG test.

Nothing beats in-person help, though. To find a physical therapist near you, search the American Physical Therapy Association’s directory.

One of the most unique shoes I've tested for my guide to the best walking shoes has to be a barefoot-style shoe from Vivobarefoot.

The Motus Flex offers a barefoot walking experience without the potential downsides, like sharp stones and broken glass.

I was surprised by how much I enjoyed wearing the shoe, especially as I tend to favor heavily cushioned road runners.

At $189 a pair, they aren't cheap, but you can currently get up to $70 off the men's shoe at Amazon, or $60 off the women's.

If you've been flirting with the idea of letting your feet return to a more natural movement pattern, a significant discount on some of the best shoes in the business is as good a reason as any.

Of the many benefits of barefoot walking, the two that stand out to me are that it strengthens your feet and can improve your balance.

My colleague spoke to the founder of Vivobarefoot, Galahad Clark, who explained why you might want to ditch your stacked soles for something a little thinner.

“By getting accurate sensory feedback from your feet, you naturally improve balance and stability,” he says.

He points out that sports that require the most balance—martial arts, gymnastics and yoga—are often practiced barefoot.

He also quotes a 2019 study from the journal Footwear Science that indicates barefoot walking can make the muscles of your feet up to 60% stronger.

With such a good discount and the many benefits of barefoot walking, is it time for you to give it a shot?

If you decide to, remember to take it slowly. You shouldn’t switch from modern cushioned shoes to a barefoot style overnight, and should take a graduated approach to avoid injury.

“Using new muscles may create some pain as unused muscles and tendons readjust in the foot,” says Clark, who advises that a good first step is to go shoeless as often as possible to let your feet “breathe, widen and flex”.

When I only have 20 minutes to myself, it can be difficult to choose what to do with the time.

Should I commit to doing some cardio exercise, or simply enjoy a stroll in the park?

Strength and conditioning specialist Logan Herlihy of Reformed Fitness says you don’t have to choose.

“Simple walking at a moderate pace is a great way to start, but once you’ve been doing that for a while, it can be beneficial to add more difficulty to your walking workout, without investing significantly more time,” he says.

Herlihy draws inspiration from the world-renowned high-intensity interval training (HIIT) researcher Martin Gibala, who says you only need one minute of hard effort to work out effectively.

For Gibala’s method, participants would spend approximately 10 minutes on a stationary bike and complete one minute of high-intensity work, using the rest of the time to recover.

“Walking is inherently a lower intensity exercise, so I’ve modified the intervals and the rest periods accordingly,” says Herlihy.

“I love this routine because it’s simple and easy to track. You can also shorten or extend [the workout] based on your available time,” he adds.

20-minute walking workout

1. Warm-up

Time: 2min

Walk at a comfortable pace to get your body moving and heart rate slightly elevated.

2. Intervals

Sets: 6 Time: 40sec Rest: 1min 20sec

• Speed up so you are walking as fast as you can for 40 seconds, with your arms pumping, but without breaking into a run. Your pulse should increase.
• Slow down to a recovery pace, which should be slower than your normal walking pace, for 1 minute and 20 seconds. Breathe deeply, inhaling through your nose and exhaling through your mouth. The aim is to lower your pulse rate to the same level as the warm-up.
• Repeat the above, completing six sets in total.

3. Cool-down

Time: 6min

Walk at a comfortable, gradually slowing your pace down.

How to adjust this workout to your ability

If you find the workout too intense, here’s how to adapt it to suit your level.

• Shorten the intense effort. Make it 20 seconds of hard work, and one minute 40 seconds of recovery.
• Skip a round and continue your recovery walking for the next two minutes while you catch your breath, then start back up again on the following round.

Shop walking shoes

If you need to upgrade your footwear, consider these three top picks from my guide to the best walking shoes.

Hoka is a firm favorite with runners, walkers and gym-goers alike.

I’m an unabashed fan. Every time a new shoe is announced, I’m counting down the days on my calendar.

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.

What’s more, Hoka makes some great outdoor apparel, taking care of the question of what to wear with your nice new sneakers.

I’ve been through the sale section of the website with a fine-toothed comb and curated the best deals below for you.

I’ve chosen deals with the biggest discounts and the largest variety of sizes still in stock.

Many of the shoes are discontinued, so once they’re gone, they won’t be restocked.

All Gender Footwear

Men's Footwear

Women's Footwear

Men's Apparel

Women's Apparel

All Gender Apparel

Truly waterproof shoes are few and far between. There are plenty of water-resistant shoes in my guide to the best walking shoes, but these won’t withstand any serious rain.

I got to test out the Columbia Peakfreak Rush Outdry walking shoe recently and—spoiler alert—it’s going to take the title of the best waterproof shoe from the Adidas Terrex Free Hiker Low.

Columbia is already an affordable outdoor brand, but I often see discounts on its new releases.

Still, my jaw dropped when I found the Peakfreak Rush for 50% off on Amazon, the cheapest I've ever seen it.

I really ran the gauntlet with these shoes, wearing them while sluicing out flowerpots with a hosepipe.

Despite significant splashing, my socks were still bone dry once I had finished.

As a walking shoe, it is fantastic too. The outsole grips well on slippery surfaces and the shoe feels stable on uneven terrain.

It also has toe and heel protection, so if you need to navigate some rocky trail, you're safe from stubbed toes.

It is also well-cushioned, breathable and exceptionally comfortable for a hiking shoe. If you associate hiking shoes with a heavy, clunky underfoot experience, prepare to have your mind changed.

Have you ever taken a stroll and found yourself unexpectedly familiar with the sidewalk?

Falling happens to everyone from time to time, but there are things you can do to keep your feet more firmly on the ground.

Mikel Daniels is a board-certified podiatrist, and the president and chief medical officer at WeTreatFeet Podiatry.

He tells Fit&Well that after years of seeing hiking-related foot pain and overuse injuries, he’s learned that prevention really comes down to control and awareness.

Daniels says that walking downhill is typically where most injuries occur, so it’s where he recommends paying the most attention to your foot placement.

“If you fall, injuries are highly likely as gravity will send you down the hill,” he says. “If you fall uphill, you’ll probably stay in the same place.”

“Downhill falls are very serious, and often the ones that leave people sore, stiff or even injured.”

Your balance is particularly challenged on a descent, and even when walking on secure terrain or a sidewalk, you’re more likely to slip.

“With every step, you tend to pitch forward, and it requires more muscle strength to keep you upright,” explains Daniels.

One of the best things you can do to avoid taking a downhill tumble is to work on your balance.

You can gently improve your balance by practicing the four movements below, which build strength in your walking muscles and challenge you by shifting your weight into different positions.

If you need a little extra support while doing the exercises, hold onto a chair, counter or wall.

1. Eccentric squat

Reps: 10-15

Slowly lowering into a squat builds muscle control and balance.

How to do it:

• Stand with your feet shoulder-width apart.
• Push your hips back and bend your knees to lower your hips to knee-height over a count of five.
• Push through your feet to return to standing upright.

2. Heel drop

Reps: 10-15

This exercise strengthens your calves and Achilles tendons, and improves ankle stability.

How to do it:

• Stand on the edge of a step, with your heels hanging off.
• Rise onto your toes, lifting your heels.
• Slowly lower your heels below the step’s edge.
• Hold at the bottom of the movement, then return to the starting position.

3. Toe raise

Reps: 10-15

This exercise builds strength in your anterior tibialis.

How to do it:

• Stand with your feet shoulder-width apart with your hands by your sides or on a support in front of you.
• Raise your toes, shifting your weight onto your heels without pushing your hips back.
• Hold for a moment.
• Lower your toes back to the floor.

4. Wall calf stretch

Time: 30sec each side

This exercise keeps your lower-leg muscles supple and reduces tightness.

How to do it:

• Stand facing a wall, about a foot away and press your hands into the wall for support.
• Take a step back with your left foot, keeping your left leg straight and your left heel on the floor.
• Bend your right knee and lean toward the wall to feel a stretch in your left calf.
• Hold for 30 seconds, then switch sides.

Planning to do lots of hiking this summer, but worried that your body might not be able to keep up? Building strength in your lower body is essential if you’re someone who enjoys a lot of hill or trail walking but are prone to something known as hiker’s knee.

“It’s a term commonly used for knee pain caused by repetitive stress during steep descents, excessive hiking, or weak supporting muscles,” explains walking coach Ludgina Dieujuste.

“The pain is often localised at the front of the knee or around the kneecap, and can cause aching, swelling, or a grinding sensation.”

Hiker’s knee might surface after a long walk, or even while you’re still on the hike and walking downhill—this is because the “motion puts extra strain on the joints and muscles,” says Diejuste, who explains that one of the best ways to prevent this type of pain is by strengthening the muscles around your knee.

“When these muscles are stronger, they help the kneecap track properly, absorb impact when walking downhill, and reduce stress on the joint.”

Below, Diejuste has shared three exercises that will help you minimize your risk of hiker’s knee and help you feel strong when you’re out walking this summer.

Three knee-strengthening exercises for walkers

1. Step-up

Sets: 3 Reps: 10-12 each side

How to do it:

• Stand in front of a sturdy step or bench.
• Lift your right foot and place it on the platform.
• Extend your right leg and bring your left foot onto the platform.
• Step back down one foot at a time, leading with the right foot.
• Do all your reps on one side, then swap sides.

2. Glute bridge

Sets: 3 Reps: 12-15

How to do it:

• Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
• Engage your core and push through your heels to lift your hips until your body forms a straight line from your shoulders to your knees.
• Keep your knees hip-width apart and don’t arch your back.
• Hold for five seconds at the top, then lower slowly to the start.

3. Wall sit

Sets: 3 Time: 20-40sec

How to do it:

• Stand with your back resting against a wall and your feet shoulder-width apart.
• Walk your feet away from the wall and slide your back down the wall until your knees are bent to 90° and directly above your ankles, as if sitting in a chair.
• Hold this position.

How often do you need to strength train to prevent hiker’s knee?

This workout should take between 10 and 15 minutes depending on how long your rest periods are and the number of reps you do. Dieujuste recommends doing it two or three times per week, with at least one day of rest between sessions.

“As always, consistency is more important than intensity at the start,” says Dieujuste. “Begin at a comfortable level and gradually increase sets, reps or duration as your strength and confidence grow.

“Over a few weeks, these exercises will help you feel stable, which hopefully makes those longer or steeper hikes feel much safer and more comfortable."

Skechers is the king of comfort, whether you want something to wear walking, running or just to wear while lounging about the house.

It caters to a wide range of foot widths and sizes, with shoes designed to offer the support you need while feeling like you're wearing nothing at all.

I've tested several pairs for my guide to the best walking shoes and they remain one of my favorite footwear brands for its affordability and comfort.

But, Skechers doesn't only make shoes. It also has a wide range of apparel and leisure outfits for any weather.

What's more, in the sale section of the website, you can find some massive discounts, with nearly 80% off some items.

I've trawled through the outlet section and chosen the deals with the best stock levels and biggest reductions so you don't have to.

Men's apparel

Women's apparel

Men's footwear

Women's footwear

Outdoor brand Columbia has been growing in my estimation with every product I’ve tried.

Despite being quite reasonably priced, everything I try is high-quality and built to last.

The first thing I ever tested was the Columbia Konos TRS shoe, which features in my guide to the best walking shoes as my best pick for those on a budget.

The price is already a reasonable $100, but you can now get yourself a pair for under $60 at Amazon.

It should be obvious to anyone looking at my walking shoe guide that I am fussy about footwear.

I demand comfort, cushioning and durability from my walking shoes and if they don't meet my standards, I won't recommend them.

The Columbia Konos exceeded my expectations in every way. For the price, I expected cheap materials, thin soles and no bounce underfoot whatsoever.

Instead, I found it to be comfortable, well-cushioned and to have surprisingly high energy return for what is technically a trail shoe.

I wear my Konos everywhere. It is comfortable enough for city stomps and with enough grip for a light trail walk over uneven terrain.

If you're looking for a sneaker that really can do anything, look no further.

Walking is a full-body movement that engages multiple muscles and joints, which means that if you’re not walking correctly, you could be at risk of various different types of pains, aches and injury.

These could affect anything from the feet and ankles to the lower back, hips and knees.

Tetiana Tereshchenko, a sports medicine physician at WalkFit, says that correct walking posture is an important factor in avoiding these ailments.

But how can you tell if you're walking posture is wrong? Tereshchenko has a novel way of checking, explaining that the soles of your shoes could provide some answers.

“Uneven or exaggerated wear on your shoes is often a clue that something in your posture or gait isn’t quite balanced,” says Tereshchenko.

“Heavy wear on just one edge of the heel or a noticeably collapsed midsole can all signal that force isn’t being distributed evenly as you walk.”

She caveats that not all uneven wear is something to worry about. You need to worry only when it is extreme, one-sided, or you experience pain and discomfort. If uneven wear develops quickly, this might also indicate a developing problem.

“This suggests your shoes are absorbing stress in ways they weren’t designed to,” explains Tereshchenko.

“If the inside or outside edge of the sole wears down much faster than the rest, it can indicate that your knees, hips, or spine are compensating for an imbalanced gait.”

What does good walking posture look like?

While the word posture may conjure the image of a soldier marching, this isn’t the ideal walking style to avoid injury.

“Good walking posture is less about stiffness and more about smooth, flowing movement,” says Tereshchenko.

“Your arms should swing naturally from the shoulders to help stabilize and propel you,” she adds.

"While your foot should usually strike heel first, then roll through the midfoot and push off the toes to spread impact and keep movement efficient and fluid.”

How to correct improper walking posture

“Start by checking your alignment,” says Tereshchenko. “Stand up straight with your head over your shoulders, shoulders relaxed and spine upright.

“Imagine a string pulling you upward from the crown of your head, this subtle lift helps stabilize your core and prevents slouching.”

It’s also important to focus on foot placement and gait. “Aim for a smooth heel-to-toe roll with each step, keeping strides natural,” she says.

“Notice if you’re leaning to one side, as this may be an indicator that you’re distributing weight unevenly.”

And while your arms are swinging naturally, ensure that elbows are slightly bent and hands relaxed. “This stabilizes your torso and encourages rhythm,” says Tereshchenko.

Finally, she suggests you build awareness of your posture, so you can identify if something changes or feels out of sync.

“Practice short walks while deliberately maintaining posture and balance,” she says.

“Slow walking helps you observe and adjust your form. Over time, these small corrections reduce strain, prevent uneven shoe wear and promote more efficient, pain-free walking.”

If you have concerns about your gait or walking posture, it is advisable to speak to a podiatrist or physical therapist before making any changes.

Walking uphill is tough. Whether you enjoy hiking and seek out inclines or just live in a hilly area, you probably find yourself reaching the summit sweaty and out of breath—no matter your fitness level.

But according to Milica McDowell, a doctor of physical therapy, it’s actually going downhill that could be the trickiest part of your walk, because this is where most walking-related injuries occur.

Downhill walks may be less challenging on the cardiovascular system, but they require us to employ our muscles in a different way than when we’re moving uphill.

“Going downhill requires that you're managing your bodyweight, and the additional effects of gravity on your bodyweight,” says McDowell, who also works as an exercise physiologist. “This is more demanding than going uphill.

“When we are going downhill, our muscles are in what we call an eccentric contraction, which means the muscle is actually lengthening while we’re doing the activity.”

“Most exercises that individuals commonly participate in focus on concentric contractions, which are where the muscle is shortening,” she says.

For instance, if we look at a biceps curl, the eccentric contraction happens when we lower the weight. The focus of the exercise is generally on the lifting part, which is concentric contraction.

To build eccentric strength, you need to ensure that you slowly lower the weight with control back to the starting position.

“Eccentric exercises can make you very sore, even more sore than concentric exercises,” says McDowell, as anyone who has spent a day walking down a mountain will agree.

But you can develop eccentric strength in your legs. Here’s how.

How to get better at walking downhill

“If you want to train eccentrics, think about slow lowering when you're doing activities like step-downs, squats or lunges,” says McDowell.

“Walking downhill on a declined treadmill can be very helpful if you have access to a treadmill that can go downhill.

“This is a great place to start, alternating from flat to downhill in order to build up your eccentric and downhill tolerance.”

How to improve your downhill walking technique

In addition to eccentric moves to prepare, there are tips that can help during the actual walk.

“Once you are out and walking in a decline or downhill environment, it's important to think about your heel contact with the ground,” says McDowell.

“Your heel is the brake of your walking pattern, and if you feel like walking downhill is getting too demanding, the stronger your heel contact is, the more you're putting on the brakes.”

She also recommends zigzag walking on the way down.

“Rather than walking straight down the hill, you can minimize the angle that you are absorbing with each step by walking in a zigzag fashion,” she explains, before making one final suggestion.

“Walking poles can be helpful to use as a set of brakes. It's important to make sure that the poles are the correct height for your vertical height.”

The Amazon Big Spring Sale is here and there are some great deals on many of my tried-and-tested favorites, such as the Skechers Aero Spark.

There's up to 68% off the men's Aero Spark and 66% off the women's, bringing them under the $50 mark (nearly $100 off RRP).

Skechers shoes are unbeatable for affordable comfort. Where brands like Brooks and Hoka carry a high price tag, even at full cost, Skechers shoes tend to be budget-friendly.

They're also roomy—leaving plenty of space for bunions—and on par with costlier competitors for cushioning and bounce.

If you want a well-cushioned shoe for running or walking, the Skechers Aero Spark is a great alternative to big-name brands.

There are more great deals to consider, though. This sales event has rolled out some of the best discounts I've seen on walking shoes so far this year.

I've rounded up the best deals for you below.

More Amazon Spring Sale footwear deals

I find walking to be a naturally meditative practice. I love spending my time outside and combining it with a low-impact exercise seems like a no-brainer.

I’ve come across walking meditations before, and even tried a few, but I often struggle to make time for them.

What’s more, once I’m on the go with the opportunity to do one, I’ll realize I’ve left my phone at home and have no idea how to actually practice properly without guidance.

Clara Schroeder, an ecotherapist and meditation expert, often combines meditation with nature because she recognises the benefits of both for mental and physical health.

She has designed this guided walking meditation for Fit&Well, and encourages you to try it when you need a moment of calm and clarity. It takes less than 10 minutes, plus it’s fairly intuitive so you can learn to do it yourself—and head out with or without your phone.

How to do the walking meditation

“Find an area outside where you can safely and easily walk for the next few minutes,” says Schroeder.

“For a traditional mindfulness walking meditation, you will walk in a straight line for 10 to 15 steps, pause, then turn around and walk back to your starting point and repeat.”

She adds that you can also just walk in a straight line and keep going in one direction if you prefer and the terrain allows.

“The goal is neither speed nor distance covered, but the level of presence and attention with which you walk,” she adds.

Schroeder encourages you to feel your feet landing on the ground as you walk and concentrate on breathing slowly, while activating your five senses.

“Tune in to the landscape and ecosystem around you. Feel the touch of the air or sunlight on your skin, smell any fragrance that might be there, notice the textures and shapes of plants around you, as well as the sounds of birds or other elements present,” she says.

“Let your attention be curious about your environment, and your body relax and soften as you walk—as if your feet were gently kissing the earth with each step.”

She adds that before you finish your walking meditation, you should place a hand on your heart and a hand on your belly, and notice what changes you can observe in your mind and body while you have been walking.

Why is walking meditation good for you?

Schroeder is an advocate for spending more time outside.

“Walking in nature sends powerful signals to our brain, particularly to the amygdala, which is responsible for threat perception and oftentimes operates on overdrive,” she says.

She adds that the setting you choose can reduce your stress levels—seeing trees, light, and landscape in your peripheral vision helps reduce amygdala activity.

If, like many, you live in a state of cognitive overload dealing with constant notifications, task switching and screen-based activities, Schroeder says walking outside allows the prefrontal cortex in the brain—responsible for executive function and decision-making—to rest and recover.

This makes nature walking an even more valuable wellness activity, even without active meditation.

What are the benefits of combining movement with meditating?

For many years, I was under the impression that meditation had to involve sitting still. I have ADHD and sitting still while doing nothing has always seemed quite hellish. Now I know that meditation can be done in motion too.

“There is a common myth that meditation involves being completely still and free of thoughts, and while that is the expectation for certain types of meditations, I find that it is not necessarily appropriate for everyone,” says Schroeder.

“For many people, moving their bodies is more beneficial than staying seated in an uncomfortable position and facing a multitude of disruptive thoughts while doing so,” she adds.

“Walking meditation instead allows one’s attention to wander naturally and be drawn to elements of nature, which allows the mind to quiet down and the heart to soften into awe and gratitude.

What makes walking meditation different from a regular walk?

As I started writing this article, I wondered what makes this practice so different from my regular dog walks. It turns out, quite a lot.

“In a typical walk, the mind often stays preoccupied with problem-solving or planning. In walking meditation, attention is intentionally anchored in the present moment, giving the mind a chance to recharge,” Schroeder explains.

“You are not walking with an end goal in mind,” she adds. “It is not about exercising or going somewhere. Instead, it’s an opportunity to allow your body to come into the present and for the mind to be nourished by things it would normally miss or overlook—like flowers, trees, birds, or animals present nearby.”

“This process allows the nervous system to shift out of overdrive into a state of regulation and grounded awareness, which in turn supports greater clarity, improved mood, and enhanced creativity.”

It's rare to find a shoe that is comfortable enough for walking and spending a lot of time on your feet that actually looks good. But Merrell Speed Arc Matis is that shoe.

It’s an urban walking shoe with support and comfort for everyday wear. And the men’s is currently up to 50% off on Amazon, with 45% off the women’s.

I've been wearing these shoes non-stop for the past year and they’re still in great condition. They’re my favourite pair to throw on for running errands or heading out for a walk around my local park. I’ve also taken them on a couple of city breaks, and they’re great for long days on your feet.

With so many colorways available, I’m considering investing in a new pair to add to my collection.

Merrell is known for making hiking and outdoor shoes, but the Speed Arc was designed as a more lightweight, everyday shoe, helping to make your daily steps more comfortable.

I've also worn them on longer walks and found them to provide a good amount of support. If you plan to use them for adventures or live somewhere particularly rainy, there's also a GORE-TEX option available, which is fully waterproof.

If you're looking for an alternative to clunky walking boots, but want more support than a trainer, I’m sure you'll get as much wear out of the Merrell Speed Arc Matis as I have.

Walking has a ton of health and fitness benefits: it’s an accessible form of exercise for most people, it doesn’t require any equipment beyond well-fitting shoes, it can improve your endurance and muscle strength, and may even lighten your mood.

When my personal training clients ask what they should do outside of our sessions, walking is usually the first thing I recommend. But before hitting the outdoors, a proper warm-up is essential—especially if you’ve just started regular exercise.

The following three exercises will prime your walking muscles, increase blood flow, activate your stability and mobility, and mobilize tight joints. Doing them before your walk can reduce your chances of discomfort or injury.

How to do the walking warm-up

This routine is only meant to warm up your lower body so you just need one set of each exercise.

Perform 10 to 15 repetitions of the fire hydrant and donkey kicks, and three to five repetitions in each direction of the hip rotations (also known as controlled articular rotations, or CARs). If you’re a beginner, start on the lower end of the rep range and work your way up as your strength improves.

The moves don’t require any equipment, but use an exercise mat if you need extra cushioning for your knees.

Always check with your doctor before starting any new exercise regime. If you need support in how to do these exercises correctly, consider working with a certified personal trainer or physical therapist.

1. Hip rotation

Reps: 3-5 each direction, on each side

• Get on your hands and knees, with your hands under your shoulders and knees directly under your hips.
• Maintaining a 90° bend in your knee and moving slowly thoughout, move your right knee toward your right elbow.
• Raise your right knee out to the side.
• Move your right knee behind you so your thigh is parallel to the floor.
• Lower your right knee back to the starting position.
• After completing your reps, repeat in the opposite direction, then repeat on the other side.

Trainer tips: Maintain a slow and controlled tempo throughout. Aim to draw a circle with your knee. Avoid shifting your body from side to side and any excessive arching in your lower back.

If you struggle to perform this move on the floor, try standing hip rotations. Use a steady surface for support if needed.

2. Fire hydrant

• Get on your hands and knees, with your hands under your shoulders and knees directly under your hips.
• Maintaining a 90° bend throughout, raise your right knee out to the side, keeping your hips square to the floor.
• Pause when you reach the end of your range, then slowly lower your knee back to the floor.
• Do all your reps on one side, then switch sides.

Trainer tips: Avoid rotating your hips to lift your knee higher. Maintain a neutral spine and avoid excessive arching in your lower back. You should feel the muscles in the outside of your hip engage to lift the leg.

If you struggle to perform this move on the floor, try standing fire hydrants. Use a steady surface for support if needed.

3. Donkey kick

• Get on your hands and knees, with your hands under your shoulders and knees directly under your hips.
• Maintaining a 90° bend, raise your right knee behind you.
• Pause when you reach the end of your range, then slowly lower your knee back to the floor.
• Do all your reps on one side, then switch sides.

Trainer tips: Maintain a slow and controlled tempo throughout—avoid using momentum to raise your leg. Maintain a neutral spine and avoid excessive arching in your lower back.

If you struggle to perform this move on the floor, try standing glute kickbacks. Use a steady surface for support if needed.

One of the best walking shoes I tested last year was the Nike Pegasus 41.

With the launch of the Pegasus 42 on April 9 rapidly approaching, the 41 is seeing reductions of up to 54%.

There are great deals on both the men's and women's shoes on Amazon, but stock is low in most cases, so don't be too disappointed if you miss your preferred colorway, or if your size is sold out by the time you get there.

Nike is one of the oldest sports shoe brands out there, and its experience translates into impeccable design and comfort.

With the 42nd generation of Pegasus about to come out, I'm excited to see how Nike will update its flagship range.

There wasn't a lot of difference between the 40 and 41 (I tested both), which is why I feel so comfortable suggesting you cash in on deals on the 41.

If you don't care about owning the latest release but want a high-quality pair of shoes for running and walking, the 41 is still an excellent choice.

But remember, they're going to become harder and harder to find once the 42 launches next month!

I’ve been lucky enough to test some great Skechers walking shoes over my time at Fit&Well.

It’s one of my favorite brands as it makes high-quality shoes at a lower price point than competitors. I love Hoka and Brooks, but those brands cost more.

Plus, while you might be waiting nine months or more for a new release to come on sale, Skechers tends to apply discounts much quicker.

A great example of this is the Aero Spark, which I tested last year, and is now reduced on Amazon by up to 61% for women and 60% for men.

If you didn’t want to pay full price ($145), a discount of $88 might take the sting out of the tail.

As well as being more affordable, Skechers shoes are some of the most comfortable around, too.

The Aero Spark is a road running shoe with a wedge of bouncy midsole cushioning that takes some of the effort out of running and walking.

If you work long hours on your feet, are exploring a new city on foot or just like to prioritize comfort, this might be the shoe for you.

It has quite a roomy toe box and there are wide-fit options available, so it’s suitable for a variety of foot shapes—something I find other brands don’t cater to as well.

Don’t overcomplicate things.

That’s the message from personal trainer Glen Owen when I asked for his favorite workout for seniors and beginners to improve cardiovascular fitness.

“I believe complexity is the enemy of execution,” the founder of Glen Owen Personal Training tells Fit&Well.

In his view, the most effective workout for any goal is the one you actually do. For beginners, that means taking things slow and keeping things simple.

“The best place to start is with something like treadmill walking,” he continues.

“A treadmill allows you to control speed, incline and heart rate very precisely, which makes it easier to stay in the right training zone. It’s also safer than many outdoor environments because you can hold the rails if needed and avoid uneven terrain.”

Ideally, Owen says, you should aim to perform this workout two to three times per week for 30-45 minutes per session.

If that feels like too much, start with 15 minutes and add five minutes each week.

Your ultimate goal should be to meet the current CDC guidelines for seniors of at least 150 minutes at a moderate intensity, or 75 minutes at a vigorous intensity of aerobic exercise per week.

Benefits of regular aerobic exercise for seniors

A 2015 study found that meeting the targets outlined above reduces the risk of all-cause mortality by 20%.

“That level of activity significantly reduces the risk of many major health concerns people face as they age, including diabetes, cardiovascular disease, certain cancers, and even falls,” says Owen.

It can also boost brain health and forge a more resilient mind.

“Research shows improvements in working memory, impulse control, task switching, planning and organization, and improved mental health,” he adds.

“In short, better cardiovascular health tends to mean better brain health.”

How to do the workout

For this cardiovascular workout for beginners and seniors, all you need is a treadmill.

Owen suggests warming up for five minutes on the treadmill at a comfortable pace to prepare your muscles and joints.

Next, increase your speed or incline until your breathing becomes slightly labored, aiming to hold around this pace for 15-45 minutes, depending on your level.

“This effort level corresponds to zone 2 cardio—a low-to-moderate intensity that improves heart health and energy production,” he says.

If you wear a fitness tracker or smartwatch, the built-in heart rate monitor will tell you which heart rate zone you’re in.

If you’re using the built-in handlebar heart rate sensors on the treadmill, use this simple formula to estimate your target heart rate, in beats per minute: 220 - your age x 0.65

Here is an example for a 65-year-old:

• 220 - 65 = 155
• 155 x 0.65 = 101 beats per minute

“Try to stay within about five beats of that number,” says Owen. “If your heart rate drops too low, increase your speed or incline slightly. If it climbs too high, reduce them.”

If you don’t have a heart rate monitor, use the talk test: You can hold a conversation, but you need a breath between sentences. The level of effort should feel steady and sustainable.

“That typically places you very close to the same training zone,” says Owen.

Wrap up the workout with a five-minute cool-down at an easy pace to gradually lower your heart rate.

How to progress this cardio workout over time

Owen recommends initially repeating this workout two to three times a week, then increasing it to four sessions a week as your fitness improves.

At first, aim for 15 minutes per workout, gradually building this up in five-minute increments each week until you can manage 45 minutes straight.

“And a good way to track improvement is noticing that you can walk faster or at a steeper incline while maintaining the same heart rate.”

To keep improving, you can also increase the intensity by 5%—from 65% to 70% of maximum heart rate.

What if you don’t have access to a treadmill?

“If you can’t get to a treadmill, other cardio equipment will work too,” Owen notes.

“The most important piece is exercising in the right heart rate zone on a piece of equipment that doesn’t cause pain to your joints.

If you walk a lot, particularly up and down hills, you may find your calf muscles feel stiff and sore the day after.

This is a common complaint for hikers and can be alleviated by warming up and cooling down properly with targeted stretches.

Physical therapist Troy Hurst tells Fit&Well that two variations of a simple wall calf stretch—targeting both the gastrocnemius and soleus muscles in the calf—can help.

“While the standard calf stretch against the wall that most of us think of targets the larger gastrocnemius muscle, the soleus is also important for endurance and stability when the knee is bent.”

Hurst explains that the gastrocnemius is the big calf muscle that visibly forms the shape of your calves. The soleus sits under the gastrocnemius.

Both muscles are responsible for the movement of your ankle. The ankle is often a weak point for walkers and ankle sprains are one of the most common injuries people get on the trail.

Tight or immobile calf muscles can reduce the range of motion in your ankle, making you more prone to injury, so it is important to give them attention through targeted stretching.

Next time you return from a long walk or a run, try Hurst’s recommended stretch below to help minimize sore calves. If you also add it to your regular stretching routine, it can improve your ankle mobility to help you tackle uneven, sloping terrain more safely.

How to do the calf stretch

Time: 30 sec each variation

• Stand facing a wall and take one step back in a lunge stance.
• Use the wall for balance if needed.
• Gastrocnemius variation: keep your back leg straight and heels on the floor, then lean into the wall. Feel the stretch in the upper part of your calf.
• Soleus variation: bend both knees slightly while keeping your heels firmly on the floor. Feel the stretch lower part of the calf.

It’s difficult to find shoes that are truly waterproof. I’ve tested quite a few pairs for my guide to the best walking shoes and many fall short. Just ask my soggy socks.

For the first time in over a year, I have found a new contender for the crown of best waterproof shoe. I'm currently testing the Columbia Peakfreak Rush Outdry walking shoes and am seriously impressed by how good—and waterproof—they are.

I’m testing a low-rise pair, but noticed that the mid-rise (same shoe, slightly higher collar) currently has a great deal on Amazon. This weekend, you can get it for 43% less than RRP, a saving of $55!

The Peakfreak Rush is a comfortable, easy-to-wear shoe. I've worn it on hikes and on a trip to the grocery store. It’s comfortable enough for either.

While it ticks all my boxes for a general walking shoe, what it really excels in is waterproofing. Not only did it make short work of a boggy winter walk, but it also kept my feet dry while I sluiced out all of my outdoor planters with a hose on full blast. Despite a flooded garden and plenty of splashing, my socks remained dry.

I wouldn’t take them through a stream or river—if water gets in over the collar, even these shoes can't fix that, but they are great for heavy rain, muddy trails and wet pavements.

Walking is rightly hailed as an accessible and effective type of exercise, but that doesn’t mean everyone finds walking easy to do.

For instance, walking outdoors can be scary if you’re unsteady on your feet. That’s where a treadmill can come into its own, according to Dr Mikel Daniels, the president and chief medical officer at WeTreatFeet Podiatry.

Daniels told me that the treadmill is clearly the better place to start walking for those with neuropathy who can’t reliably feel the ground, patients with a history of ankle sprains or poor balance, and people recovering from surgery who need a predictable footing and easy access to a handrail.

“In these cases, the smooth belt, climate control, and the ability to stop instantly make treadmill walking safer and more sustainable,” he says.

To help people with those conditions get started, Daniels has put together a treadmill walking workout exclusively for Fit&Well readers.

He’s supplied a range of speeds for each section so you can adjust the workout to suit your ability.

He suggests that if you have diabetes, neuropathy, balance issues, or a history of foot and ankle problems, you should start at the lower end of the speed ranges and hold on to the rails on the treadmill as needed.

It also features heel‑to‑toe walking, “a basic gait retraining drill I use with a lot of patients who have diabetic neuropathy or a history of tripping,” says Daniels. “It forces patients to be more deliberate with each step.

“When it is done correctly, patients are often more comfortable within a minute or two.”

Below the workout, Daniels has also provided form tips to help you walk more confidently.

Daniels cautions that you should stop if you experience any pain. If you develop tingling, burning, or numbness in your feet or calves, stop and see a medical professional.

30‑minute treadmill walking workout

1. Easy warm‑up

Time: 2min Speed: 2-2.5mph Incline: 0%

Relax your shoulders and swing your arms slightly. The aim is to get used to the belt moving under you.

2. Gentle heel-to-toe walking

Time: 3min Speed: 2.5-3mph Incline: 0-1%

Speed up slightly to a comfortable pace, then try this drill.

“Land softly on the heel, roll through the arch, push off the big toe,” while you walk to encourage a normal gait cycle.

3. Brisk walk

Time: 5min Speed: 3-3.5 mph Incline: 1%

This should feel like a purposeful pace. You should be slightly out of breath, but still be able to talk.

4. Brisk walk with incline

Time: 5min Speed: 3.2-3.8mph Incline: 1-2%

Increase the incline if your joints tolerate it, but keep the incline set to 0% if you have knee, hip or low‑back pain. Also, if you’re a total beginner, keep the speed between 3 and 3.2mph.

You should feel your calves and glutes doing some work, but you should experience no sharp pain and no “pinch” in the front of the ankle.

5. Gentle intervals

This section asks you to alternate between walking up an incline and recovering on no, or next-to-no, incline.

Start with very small incline changes. Larger jumps in incline tend to cause calf soreness the next day, especially for people with desk jobs.

Time: 2min Speed: 3-3.5mph Incline: 2%

Time: 2min Speed: 3-3.5mph Incline: 0-1%

Time: 2min Speed: 3-3.5mph Incline: 3% if comfortable; otherwise repeat 2%)

Time: 2min Speed: 2.8-3.2mph Incline: 0-1%

Time: 2min Speed: 3-3.5mph Incline: 2%

6. Cool‑down

Time: 3min Speed: 2.5-3mph Incline: 0%

Lengthen your stride slightly, going back to an easy heel‑to‑toe walk. Release any tension that’s built up in your shoulders and hands.

7. Foot-friendly finish

Time: 2min Speed: 2-2.5mph Incline: 0%

Take shorter steps and relax your breathing. Start mentally checking in with your feet. Can you feel any hot spots, rubbing, or numbness in your toes?

If you have a history of plantar fasciitis or forefoot pain, finish by stepping off the treadmill and doing a series of calf stretches and gentle towel curls with the toes.

Treadmill walking form tips

If you are nervous about your balance or suffer from foot pain, Daniels suggests keeping your spine straight, your eyes forward and your weight centered over your hips. Try not to glance down at your feet too often.

“This helps to ease any lower-back strain,” he explains.

“Keep your foot pointed straight ahead instead of turned way out or in, and aim for the middle of the belt rather than hugging the side rails—people drift without realizing it.

“Don’t forget the arm position. Patients are told to keep a light bend at the elbows with hands relaxed, like they are holding a small paper cup.

“Safety also needs to be considered, so hold the rails and use them lightly with just fingertip contact if you need. Do not place the entire bodyweight onto them.”

He encourages walkers to take short to medium strides as they set out, avoiding big lunges forward, so their foot lands under their hips instead of out in front of them.

“It is simple changes like this that cut down the braking forces on your knees and hips,” he explains.

“Avoid heavy heel stomping or staying up on your toes the whole time, as this can irritate joints or tighten up the calves.”

“When patients hear their feet slapping loudly on the belt, it is a sign they are over‑striding or dropping their foot instead of rolling through it,” he says.

He adds that it is also important to keep your ankles relaxed.

“Don’t forget to breathe. In through the nose, out through the mouth,” he adds.

“Lastly, avoid the drift forward on the belt or chasing the console. If your toes get too close to the front plastic, just step back an inch or two, and your posture should snap right into place.”

Don’t worry if that sounds like a lot (it is). Daniels says that he doesn’t want you to obsess over every step, but suggests that it helps to check in on your form focus every few minutes, especially once you’ve started to get tired.

He explains that tiredness is a big cause of gait patterns falling apart a little.

If you regularly tackle hills and stairs, you’ll know that not only do they present a different challenge to walking on flat ground, but that the up taxes a different set of muscles to the down.

You need all-round leg strength, but the thing with walking is that it’s not the most effective way to build leg strength.

Because of that fact, W. Zach Smith, a physical therapist and owner of HIDEF Physical Therapy, believes that all walkers should supplement their routines with strength training, particularly for navigating inclines and declines.

“Walking alone is not a strength training modality, so it is important to increase the strength of your muscles as well,” he says. “Strength training can also help create more resilience and reduce the rate of potential injuries.”

Smith tells Fit&Well that strength training around the joints used in walking—ankles, knees, hips—is particularly important for building balance and injury prevention. Everyone trips occasionally so having the strength and stability to catch yourself can minimize the chances of injury.

Here are the two exercises Smith recommends for building targeted strength and balance for climbing hills and beyond.

1. Box step-down

Sets: 1-3 Reps: 5-10 each side

How to do it:

• Stand at the front of a plyo box or other secure step, with your right foot planted firmly on the platform and your left foot in midair in front of you.
• Slowly hinge from your hips to push your butt back, bend your right knee and lower your left foot.
• Keep your pelvis level, chest upright and right knee aligned over your toes.
• Lightly tap your left heel on the floor then push through your right foot to extend your right knee and hips to return to the starting position.
• Complete all the repetitions on one side, then repeat on the other side.

2. Heel hover split squat

Sets: 1-3 Reps: 5-10 each side

How to do it:

• Stand with the ball of your left foot on a barbell weight plate or other two-inch high platform with your heel hanging off it.
• Step your right foot behind you to adopt a split stance, with your right heel lifted.
• Slowly bend both knees to lower until your back knee is close to the floor.
• Press through the ball of your left foot to return to standing.
• Complete all the repetitions on one side before switching.

While I love walking outdoors and being in nature, it doesn’t always feel so appealing in the colder months. To stop my step count from plummeting on rainy days, I’ve recently started following indoor step-count workouts on YouTube.

I’ve always thought that I should be aiming for 10,000 steps a day, and while that target comes with plenty of well-established benefits, a 2025 review published in The Lancet found that you can also achieve worthwhile results with just 7,000 steps a day. Another advantage of a lower step-count target is that it’s easier to achieve—certainly the case when the 10,000-step workouts on YouTube take around an hour and a half!

So I’ve been testing three of the most popular 7,000-step walking workouts on YouTube. Spoiler alert: I have a clear favourite.

1. BurpeeGirl: Fast Walking Workout for Weight Loss - 7300 steps

This one-hour workout from fitness trainer BurpeeGirl is designed around 30-seconds of work followed by a 10-second rest—during which you can see what the next move is.

There are eight rounds in total, and at the end of every round there’s 20 seconds of active recovery, so you can march it out or grab a sip of water.

It definitely felt pacy, but you could slow things down to a rhythm that feels right for you. Expect lots of lateral steps and knee lifts, and arm exercises such as shoulder raises, presses and rotations which really help get the heart rate up.

This was easily my favorite of the three workouts, and I can see why BurpeeGirl has a huge 1.42million subscribers—and her 7,000 step walking workout has 977,000 views to date.

There was no talking or guidance throughout, which I enjoyed, because it meant I could listen to my own playlist during the workout, although the soundtrack on the video is pretty upbeat too.

2. Walks of Life: 7000 Steps Challenge - Walk At Home Workout

For my next challenge, I headed to the Walks Of Life YouTube channel and tried the 7000 Step Challenge, which has gained more than749,000 views to date.

An animated character visually demonstrates each exercise, while a voiceover tells you what move is up next. Exercises include arm kicks, arm reaches, leg taps, skaters and double steps.

My only issue with this workout is that the timing of each exercise felt a little random. The total workout lasted over an hour, some exercises were done for 37 seconds, while others lasted 30 seconds—mostly interspersed with 23 seconds of walking and rest periods.

The final five-minutes is a fast-paced finisher with exercises performed one after another for 15-seconds—with no walking breaks. I’ll always prefer workouts led by real-life humans, but the animation and voiceover are easy to follow.

The music wasn’t to my tastes though—next time, I’ll stick to my own playlist.

3. Yes2next: 7000 Steps Walking Workout for Seniors & Beginners, Low Impact

Yes2next is a YouTube channel that is all about bringing joy back into fitness for all ages. This 7,000 step walking workout is led by personal trainer April and her 85-year-old mom, Aiko.

The low-impact workout is just under 50 minutes long, and is broken down into three sets of five exercises—each with 60 seconds of walking, then arm exercises with 40 seconds of walking.

The routine was easy-to-follow with clear guidance from April and tips on how to maintain good posture throughout. Aiko also demonstrates modifications, showing how this workout can still be done when sitting on a chair.

Physically, this workout was the easiest of the three, but I enjoyed it much more than I thought I would. I wasn’t even thinking about the music—mainly because it was such a joy to work out with April and Aiko. They have a humour and warmth that radiates throughout, which explains why they have over 600,000 subscribers and this particular video has been watched more than 400,000 times.