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10- Minute Walk For A Healthier You





Challenge, Fitness

Do you know you can walk for 10 minutes and still yield tremendous fitness results? Yes! a 10- minute walk, over time, can significantly reduce your cholesterol level, improve your heart health, improve your mood and you may even lose some weight when combined with a healthy eating plan.



Whether you decide to walk outside or you are walking on a thread mill or even walking to music right in your living room,  you can make the most of these walking workouts.  Now, lets move.


We have 10 minutes and the clock starts now…

Warm up (2 minutes): Walk at a leisure pace, very easy and gradually.In the second minute, start building up intensity.

Interval walk (6 minutes): continue at same pace in the 3rd minute, keep going….break into a jog in the 4th minute. Gradually slow down tempo into a brisk walk in the 5th minute. By the 6th minute, be walking at an easy leisure pace.  Break into another jog in the 7th minute, stay at this tempo for 1 minute. Gradually slow down in the 8th minute. keep at this pace.

Cool down (2 minutes): walk in gradually into a comfortable pace were you can control your breathing and heart rate is steady.

And you are done! Or maybe repeat!

Now tell me, how do you feel?



You actually do not need such a long time to exercise. Just make use of the time you have and maximize your workout.





    May 27, 2020., 12:58 am / Reply

    […] Alternating your walking speed is a good way to burn more calories. I wrote about it here […]

  • katherine knight oneal

    June 15, 2020., 9:50 am / Reply

    Yes, I agree doc. I peaked at 180lbs. Quickly approaching 200 I decided to take action. I walked every day progressively longer each week with the goals I set. This was January and by April I had lost 30lbs. As I am older I also cut out a lot of what I guess would be starches out of my diet. White flour; sugar; bread altogether; i.e. biscuits, loaf, pancakes, croutons; also cut out white rice and pasta. Its over 2 years later and It's a balancing act between 150lbs and 147lbs. I purchased a treadmill and continue to walk 15 minutes to an 1-1/2hr daily. I believe your body lets you know what weight is best for your frame. Any truth to that doc?

    • Dr Chinasa

      June 16, 2020., 12:59 am / Reply

      So true. Keep moving Katherine!

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