The Cure-All Caveat
Everything has its limitations, and walking has two. To build a complete fitness routine around your walk, consider the following.
Flexibility training: Before your walk, do a half-dozen arm circles and high-knee marches. Add more when you stop at a red light outdoors or when you finish on a treadmill, says exercise physiologist Michele Olson.
Strength training: Add three 15-minute resistance-training or weight-lifting sessions a week, says Erik Kirk, Ph.D., a professor of kinesiology and health education at Southern Illinois University, in Edwardsville. (Or try this weight-loss walk.) Brief, albeit intense, sessions can build muscle and boost metabolism significantly, according to Kirk’s 2011 study on strength training in the European Journal of Applied Physiology.