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super-busy person can usually find 30 minutes in their day for lifestyle
walking. Walking to work in heels and a business suit qualifies. You'll burn
calories and work muscle, although less effectively than you would with
high-impact walking (see below). If you can't fit 30 minutes of solid walking
into your schedule, divide it up into three
10-minute jaunts.
If you want more of a workout, consider fitness walking. This is a brisk but
standard form of walking that uses a firm arm swing and long, strong strides
that carry you along at a pace of 3.5 to 4.5 miles per
hour.
For people who want to maximize their walking workout, high-energy walking is
the best option. That means keeping your strides short and ensuring that one
foot lands directly in front of the other -- like walking along a tightrope.
You'll move along at about 4 to 5 miles per hour. The speed differentials of the
two walking styles reflects individual body mechanics and fitness levels.
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