Spring into Movement: Start a Walking Program This Season!

As the days grow longer and the sun starts to stick around a little more, it’s the perfect time to get moving outdoors! Spring and early summer bring ideal weather for beginning (or re-starting) an exercise routine — and one of the best ways to ease into it is with a simple walking program.

Walking is low-impact, accessible for most fitness levels, and an excellent way to improve cardiovascular health, joint mobility, and mental well-being. Plus, spending time outside gives you a healthy dose of vitamin D and a natural mood boost.

Why Walking?

Walking is often overlooked as a form of exercise, but it’s one of the most effective ways to build endurance, strengthen muscles, and improve balance — especially when done consistently and with a plan in mind. Whether you’re coming off an injury, managing a chronic condition, or just looking to improve your health, a walking program can be tailored to your needs.

How to Build Your Walking Program

Step 1: Start with a Baseline

Before you dive in, track how long or how far you can comfortably walk right now without pain or fatigue. This is your baseline — it’s your starting point, and it’s perfectly okay if that’s just 5 or 10 minutes.

Step 2: Set a Goal

Think SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound.

Examples:

• “I want to walk 20 minutes a day, 5 days a week.”
• “I want to work up to walking 2 miles comfortably by the end of the month.”

Step 3: Weekly Progressions

A good rule of thumb is to increase your total walking time or distance by no more than 10% per week. This gradual build-up helps avoid overuse injuries.

Here’s a sample 4-week progression for a beginner:

Once you’re comfortably walking 30 minutes at a time, consider adding variety with hills, stairs, or a brisker pace to boost fitness.

Walking Tips to Stay Healthy and Injury-Free

1. Warm Up & Cool Down
    Start slow for the first 5 minutes to let your muscles warm up. End your walk with a slower pace and gentle stretches, especially for your calves, hamstrings, and lower back.
2. Mind Your Posture
    Keep your head up, shoulders relaxed, and arms swinging naturally. Engage your core to support your lower back.
3. Footwear Matters
    Wear supportive walking shoes with good arch support and cushioning. If you have specific foot concerns, a physical therapist can help recommend orthotics or footwear adjustments.
4. Hydrate
    Even in cooler weather, staying hydrated is key — especially if you’re walking longer distances or in the sun.
5. Listen to Your Body
   Soreness is normal when starting something new, but sharp pain, swelling, or lingering fatigue may be a sign you’re overdoing it.

When to Check In with a PT

If you’re recovering from an injury, have joint pain, or a medical condition like arthritis, diabetes, or cardiovascular issues, it’s always wise to consult your physical therapist before starting. We can help design a walking program tailored specifically to your needs, limitations, and goals.

Get Outside & Get Moving!

There’s something refreshing about getting outdoors and moving your body — especially when the weather is finally cooperating. Whether it’s a lap around the neighborhood, a stroll through the park, or a hike on your favorite trail, walking is one of the easiest ways to reconnect with movement, nature, and your health.

So dust off those sneakers, pick a sunny day, and take that first step — literally!