Walking has completely transformed my fitness routine. I used to spend hours running every week, but I realized that walking—done the right way—can be just as powerful for women over 40. It supports longevity, mental health, and helps retain muscle mass without the strain of high-impact cardio.
But I’ve also learned that many people make mistakes that prevent them from getting the most out of their walking workouts.
Here are four key mistakes I’ve seen (and made myself) and how you can fix them to maximize your results.
1. Not Walking Enough
When I first switched from running to walking, I quickly realized that a short, slow-paced stroll wasn’t enough. If you’re replacing intense cardio, you need to compensate by increasing the duration. A 20-minute walk won’t burn the same calories as a run, so I aim for at least 40 minutes a day and add 5,000 extra steps where I can. Tracking your steps with a wearable device helps keep you accountable.
2. Walking Too Slowly
Casual walking is great, but if you want results, you need to pick up the pace! I make sure to get a brisk pace going, use an incline when I’m on the treadmill, or even wear a weighted vest. Your body adapts to movement, so adding intensity is key to keeping progress going.
3. Ignoring Your Diet
I used to think I could out-walk a bad diet, but that’s not how it works. To see real results, you need to focus on nutrition. I always ensure I’m getting enough protein—about one gram per pound of body weight—to maintain muscle and fuel my body. If you need guidance, my Free Nutrition Guide & Meal Plan has everything you need to structure your diet around your walking goals.
4. Sticking to the Same Routine
Walking the same route every day can get boring—and it can slow your progress. I mix things up by walking hills, using a weighted vest, or changing my scenery to keep my body engaged and my motivation high. Small variations keep the workout challenging and exciting.
My Personal Walking Routine
Every morning, I start my day with a 40-minute walk before breakfast. Then, I find ways to add more steps throughout the day—whether that’s walking instead of driving, parking farther away, or using a walking pad while I work. Walking isn’t just a workout; it’s a lifestyle.
