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The 30-Minute Moderate Walk

This walk is extremely versatile. You can pick up the pace to increase your calorie burn, or slow down to relax and get your mind right. Either way, expect to feel great afterward.

“You’re going to feel energized and less stressed at the end of this walk,” says Michele Stanten, SilverSneakers fitness expert and author of Walk Off Weight. “This feeling will inspire you to get moving on days when it’s a struggle to exercise.”

women walking at gym

Remember: Safety first. If you’re walking outside and listening to our guided audio walk, keep the volume low or use only one earbud. If you’re on a treadmill at the gym, don’t forget to use the safety clip. If you start to feel nauseous or dizzy at any point, ease up or stop. And always drink plenty of water before, during, and after exercising.

Below is a preview of today's walk that you can listen to in the player above or download at the link below. Use the step rate ranges in steps per minute (spm) and descriptions below to monitor your pace and intensity.


Time: 0:00–3:00
Step Rate: 110–115 spm

Take a casual walk. Your arms can remain at your sides, and it’s easy to carry on a conversation.

Moderate Walk

Time: 3:00–28:00
Step Rate: 120–125 spm

Pick up the pace, like you're late for an appointment. You should always be able to talk while you're walking, but it's getting more difficult at this pace.

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Time: 28:00–30:00
Step Rate: 110–115 spm

Ease back to a casual pace again. Your heart rate will slow, and you’ll be able to talk normally. After your walk, you may want to loosen up with these five stretches. Enjoy the rest of your day!

Note: The exercises in this workout may be different or more advanced than those you’ll experience in a SilverSneakers class. Please consult your physician before beginning a physical activity program to make sure it’s safe for you.

Find out if you're eligible for SilverSneakers, the fitness benefit that's  included with many Medicare Advantage plans. CHECK YOUR ELIGIBILITY Download Audio