You know that feeling when you finish a walk, realize you barely broke a sweat, and wonder if you even worked out?
When you're used to measuring exercise by how exhausted you feel afterward, walking can seem like it isn't enough.
But sweat isn't what makes a workout effective. Here's how to get more out of your walks without making your routine complicated.
1. You Don't Have to Sweat for It to Count
Think about how much more you sweat walking outside on a hot afternoon compared with a cool morning.
Your body sweats to regulate its temperature, so how much you sweat depends on more than just how hard you're exercising.
That means finishing a workout drenched in sweat doesn't automatically mean it was more effective.
If you want a better idea of how hard you're working, try the talk test.
If you're walking fast enough that you can still talk but would struggle to sing, you're likely moving at a moderate intensity.
If you can sing comfortably, you're probably walking at a lighter pace. If you're struggling to speak in full sentences, you may be working harder.
Try this next time: Start walking at your usual pace, then gradually speed up until your breathing gets a little faster. See if you can still hold a conversation.
No fitness tracker needed!
2. Got 15 Minutes? Try This
You don't always have an hour to spare for exercise. Sometimes you've got work to finish, errands to run, or you just want to relax after a long day.
That's where a short walk comes in.
If you have 15 minutes, try breaking it down like this:
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First 3 minutes: Walk at an easy pace to warm up.
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Next 9 minutes: Pick up your speed until you're walking briskly but comfortably.
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Last 3 minutes: Slow down and finish at your usual pace.
If nine minutes of brisk walking feels like too much, alternate between two minutes of brisk walking and one minute at an easier pace.
You can fit this into your lunch break, before work, or after spending hours at your desk.
And if you only have ten minutes? Go for ten.
You don't need to rearrange your entire day to make room for a little movement.
3. Make Walking Fit Your Week
You know how easy it is to get excited about a new routine, plan everything out, and then struggle to keep up once your schedule gets busy?
Walking doesn't have to become another thing you feel behind on.
Start with what you can realistically manage.
Here's an example:
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Week 1: Take a 15-minute walk three times.
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Week 2: Add another walking day if you're comfortable.
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Week 3: Try making two of your walks 20 minutes long.
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Week 4: Work toward 20 to 25 minutes on four days.
You don't have to follow this exactly. If you need another week before increasing your time, take it.
That might sound like a lot when you're just starting, but you can build toward it gradually.
And if you're tired or sore, take an easier day or rest. The goal is to build a routine you can maintain, not push yourself harder every time.
4. Give Yourself a Reason to Get Outside
Sometimes, the hardest part isn't walking. It's convincing yourself to get out the door.
So make it something you actually want to do.
Maybe that means walking to your favourite cafe instead of driving, meeting a friend for a quick catch-up, or taking a different route around your neighbourhood.
You don't have to spend the entire walk checking your steps or thinking about calories.
Just choose a route that feels safe, wear comfortable shoes, and go at a pace that works for you.
And if you want to make your walks a little more challenging later, you can always increase your pace or distance gradually.
So, Does Walking Count?
Absolutely.
Sometimes it's a brisk 15 minutes between meetings. Other times, it's a stroll to your favourite cafe.
Walking doesn't replace every type of exercise, but it's a practical way to bring more movement into your day.
And the next time you head out for a coffee, remember that the walk there counts for something, too.
At Road Coffee, we think a good coffee stop is a pretty great reason to get outside.
Find a Coffee Worth Walking For