{"id":77826,"date":"2025-07-02T14:37:55","date_gmt":"2025-07-02T14:37:55","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=77826"},"modified":"2025-07-10T23:26:05","modified_gmt":"2025-07-10T23:26:05","slug":"outdoor-walking-workout","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/","title":{"rendered":"The Ultimate Outdoor Walking Workout Guide for Beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#What_Is_an_Effective_Outdoor_Walking_Workout\" >What Is an Effective Outdoor Walking Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Practical_Tips_for_Structuring_Your_Walking_Workout\" >Practical Tips for Structuring Your Walking Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Is_It_Better_to_Walk_Outside_or_at_the_Gym\" >Is It Better to Walk Outside or at the Gym?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Walking_Outside\" >Walking Outside<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Walking_in_the_Gym\" >Walking in the Gym<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Which_Is_Better\" >Which Is Better?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Is_Outdoor_Walking_Good_for_Weight_Loss\" >Is Outdoor Walking Good for Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#How_Long_Should_an_Outdoor_Walk_Be\" >How Long Should an Outdoor Walk Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#What_Happens_If_You_Walk_30_Minutes_a_Day_for_a_Month\" >What Happens If You Walk 30 Minutes a Day for a Month?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#You_May_Burn_Extra_Calories\" >You May Burn Extra Calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Your_Cardiovascular_Health_Could_Improve\" >Your Cardiovascular Health Could Improve<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#You_May_Feel_Stronger\" >You May Feel Stronger<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Your_Mental_Health_May_Benefit\" >Your Mental Health May Benefit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#You_Could_Sleep_Better\" >You Could Sleep Better<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#You_May_Notice_Improved_Blood_Sugar_Regulation\" >You May Notice Improved Blood Sugar Regulation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Youll_Build_a_Positive_Habit\" >You\u2019ll Build a Positive Habit<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Is_It_Better_to_Walk_in_the_Morning_or_Evening\" >Is It Better to Walk in the Morning or Evening?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Morning_Walks\" >Morning Walks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Evening_Walks\" >Evening Walks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#When_to_Choose_Each\" >When to Choose Each<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Does_outdoor_walking_build_muscle\" >Does outdoor walking build muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Is_walking_in_the_house_the_same_as_walking_outside\" >Is walking in the house the same as walking outside?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Does_walking_build_abs\" >Does walking build abs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#Why_do_bodybuilders_walk_so_much\" >Why do bodybuilders walk so much?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">According to the World Health Organization (WHO), physical inactivity is the fourth leading risk factor for global mortality (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK305049\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). At least 1.4 billion adults worldwide aren\u2019t getting enough exercise, which has led to increased risks of heart disease, diabetes, and other chronic health conditions (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Outdoor_Walking_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68975\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579773-1024x638.png\" alt=\"\" width=\"770\" height=\"480\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579773.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579773-300x187.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579773.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579773-1476x920.png 1476w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579773.png 1925w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">WHO further recommends that adults aged 18-64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or at least 75 minutes of vigorous-intensity aerobic physical activity (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking fits perfectly into this framework. It&#8217;s simple, requires no special equipment, and can be done anywhere at any time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking also has a low risk of injury, which makes it an ideal form of exercise for those who are just starting out or who have health conditions that restrict their physical activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But where do you begin? How fast should you walk? What\u2019s the best way to make it part of your routine? This guide answers all of these questions and more. <span data-sheets-root=\"1\">Uncover the surprising benefits of <a href=\"https:\/\/betterme.world\/articles\/walking-15-minutes-a-day\/\">walking 15 minutes a day<\/a> in our past article.<\/span><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Effective_Outdoor_Walking_Workout\"><\/span><b>What Is an Effective Outdoor Walking Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An effective outdoor walking workout combines strategy and structure to maximize your health and fitness benefits. It\u2019s more than just strolling &#8211; it involves deliberate techniques that engage your body fully while keeping it safe. Here\u2019s how to build one:<\/span><\/p>\n<ul>\n<li><b>Start with a Warm-Up<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Start your workout with a 5-10-minute warm-up. Walk at a slower, relaxed pace to give your muscles and joints time to loosen up. This prepares your body for more intense activity and reduces the risk of injury (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/warm-up-cool-down\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Focus on Your Pace<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To make your workout effective, maintain a brisk walking pace. For most people, this means walking fast enough to raise your heart rate while still being able to hold a conversation. Aim for a pace that feels challenging but sustainable. A moderate-intensity walk falls between 3 and 4 miles per hour, depending on your fitness level.<\/span><\/p>\n<p><a href=\"http:\/https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Outdoor_Walking_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72334\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-8-1-1-1024x640.png\" alt=\"Outdoor Walking Workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-8-1-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-8-1-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-8-1-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-8-1-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-8-1-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Add Intervals<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Intervals are a great way to boost your workout. Alternate between periods of fast walking and slower recovery paces. For example, walk briskly for 1-2 minutes, then slow down for 1 minute to recover. Incorporating intervals increases calorie burn, improves cardiovascular fitness, and engages different muscle groups.<\/span><\/p>\n<ul>\n<li><b>Choose Varied Terrain<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Walking on hills, uneven paths, or trails adds resistance and challenges your muscles in new ways. Uphill walking targets your glutes and thighs, while uneven surfaces improve balance and coordination. If you\u2019re on a flat route, you can mimic these effects by incorporating stairs or intervals at faster paces.<\/span><\/p>\n<ul>\n<li><b>Pay Attention to Posture<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Maintain proper walking form for maximum results and to avoid strain. Keep your head up and your shoulders back and allow your arms to swing naturally. Engage your core muscles for stability, and land softly on your heels, rolling through to your toes with each step.<\/span><\/p>\n<ul>\n<li><b>End with a Cool-Down<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Wrap up your session by gradually slowing your pace for about 5-10 minutes. This allows your heart rate to return to its resting level. Follow the cool-down with gentle stretches for your calves, hamstrings, quads, and lower back to prevent stiffness (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/warm-up-cool-down\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Practical_Tips_for_Structuring_Your_Walking_Workout\"><\/span><b>Practical Tips for Structuring Your Walking Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Time Your Walks<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Aim for at least 30 minutes, but adjust based on your schedule or fitness level. Longer walks (45-60 minutes) may boost endurance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track Your Progress<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Use a fitness tracker or app to monitor your steps, distance, and pace. Seeing improvements over time can boost motivation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dress for Success<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Wear comfortable, supportive shoes and weather-appropriate clothing. This ensures comfort and prevents blisters or discomfort during your workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mix Things Up<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Rotate between different routes or walking partners to keep things interesting and prevent boredom.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">By incorporating these elements, you can design an outdoor walking workout that is aligned with your fitness goals, keeps you engaged, and delivers lasting results. <span data-sheets-root=\"1\">Our previous article covers everything you need to know about<a href=\"https:\/\/betterme.world\/articles\/4-week-walking-plan-for-beginners\/\"> 4-week walking plan for beginners<\/a>.<\/span><\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/walking-workout-more-powerful-than-jogging\/\">Is There a Walking Workout That\u2019s More Powerful Than Jogging?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Better_to_Walk_Outside_or_at_the_Gym\"><\/span><b>Is It Better to Walk Outside or at the Gym?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Both outdoor walking and treadmill walking offer great health benefits.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking_Outside\"><\/span><b>Walking Outside<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Pros<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking outdoors often feels less monotonous. Changing scenery and fresh air can make the experience more enjoyable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Uneven terrain, such as trails or sidewalks, engages more stabilizing muscles, which can improve balance and coordination over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunlight exposure boosts vitamin D levels, although this depends on location and time of day (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3897598\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Outdoor walking can connect you to nature, which studies have suggested supports mental well-being (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8498096\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><b>Cons<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weather conditions, such as rain, heat, or snow, may limit your options.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Uneven or crowded walking paths could increase the risk of trips or collisions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Air quality can be a concern in heavily urbanized areas.<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Outdoor_Walking_Workout\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking_in_the_Gym\"><\/span><b>Walking in the Gym<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Pros<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Treadmill walking provides a controlled environment. There\u2019s no need to worry about weather or traffic.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjustable speed and incline settings allow you to customize your workout intensity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Treadmills often come equipped with shock absorption, which reduces joint impact compared to asphalt or concrete.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gyms offer amenities like water stations and access to trainers for guidance.<\/span><\/li>\n<\/ul>\n<p><b>Cons<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The repetitive nature of treadmill walking can feel boring for some people.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Access requires a gym membership, which may be less convenient or cost-effective for certain individuals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The lack of variation in movement (flat surface, predictable pace) may not engage stabilizer muscles as effectively as outdoor terrain.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Is_Better\"><\/span><b>Which Is Better?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If weather or safety is a concern, <a href=\"https:\/\/betterme.world\/articles\/indoor-walking-for-seniors-20-minute-daily-routine\/\">walking indoors<\/a> on a treadmill is a better choice. It\u2019s also ideal if you\u2019re aiming for specific settings such as steep inclines or fixed speeds. Conversely, walking outdoors is a better fit for those who are looking for variety, nature exposure, and a subtle challenge for balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, your decision should reflect what fits seamlessly into your lifestyle and keeps you motivated.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Outdoor_Walking_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72328\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-4-2-1024x640.png\" alt=\"outdoor walking workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-4-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-4-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-4-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-4-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-4-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Outdoor_Walking_Good_for_Weight_Loss\"><\/span><b>Is Outdoor Walking Good for Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Outdoor walking can be an effective tool for weight loss. Its benefits go beyond burning calories and influence various factors that support a healthier body composition.<\/span><\/p>\n<ul>\n<li><b>Supports a <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit-meal-plan\/\">Calorie Deficit<\/a><\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Weight loss occurs when you consume fewer calories than your body uses (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Outdoor walking contributes to this by increasing your daily energy expenditure. A brisk pace elevates your heart rate, which prompts your body to burn more calories compared to sitting or slow walking (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/public-health\/articles\/10.3389\/fpubh.2021.829367\/full\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The exact number depends on your weight, walking speed, and terrain. For example, walking on a hilly path requires more energy than walking on flat ground, as your muscles work harder to overcome gravity.<\/span><\/p>\n<ul>\n<li><b>Promotes Fat Mobilization<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Outdoor walking at a moderate intensity taps into fat as a primary energy source. This is particularly true during steady-state exercise in the \u201cfat-burning zone\u201d, which ranges from about 50-70% of your maximum heart rate (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/exercise-heart-rate-zones-explained\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While high-intensity workouts can also help with fat loss, the moderate walking pace is more sustainable for longer durations, encouraging consistent fat use for energy.<\/span><\/p>\n<ul>\n<li><b>Builds Lean Muscle and Protects Metabolism<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Walking, particularly on uneven or sloped terrain, engages muscles in the legs, hips, and core. Over time, this contributes to lean muscle development (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4236228\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maintaining or increasing muscle mass is key for weight management because muscle tissue burns more calories at rest than fat tissue (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This helps sustain a healthy metabolism, even when you&#8217;re not moving.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Outdoor_Walking_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72329\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-8-2-1024x640.png\" alt=\"outdoor walking workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-8-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-8-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-8-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-8-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-8-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Regulates Appetite<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Regular outdoor walking may also help with appetite regulation. Research has suggested that moderate exercise can reduce levels of ghrelin, a hormone responsible for hunger (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0195666323001101\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, walking outdoors can shift focus away from food cravings by providing mental distraction and reducing emotional eating triggers (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1353829218308451\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li><b>Reduces Stress and Cortisol Levels<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Chronic stress and elevated cortisol (a stress hormone) can lead to weight gain or difficulty losing weight, particularly around the abdomen (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9362746\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Outdoor walking, particularly in green environments, has been shown to lower cortisol levels and promote relaxation (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/0013916518800798\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8001092\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This physiological calming effect can indirectly help with weight loss by mitigating one of the barriers to fat loss.<\/span><\/p>\n<ul>\n<li><b>Encourages Long-Term Adherence<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Consistency is essential for weight loss. Outdoor walking is accessible, low-impact, and adaptable to different fitness levels, which makes it easier to stick with over time. Its mental health benefits, such as improved mood and reduced symptoms of anxiety, further encourage regular participation.<\/span><\/p>\n<ul>\n<li style=\"text-align: left;\"><b>Non-Exercise Activity Thermogenesis (NEAT)<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Outdoor walking for daily errands or leisure adds to your NEAT, which includes all physical activity outside of structured exercise. NEAT can significantly impact your overall calorie burn over time and contribute to a calorie deficit without feeling like \u201cwork\u201d (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6058072\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Enhances Sleep Quality<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Quality rest supports weight loss by regulating hunger hormones and providing energy for physical activity (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9031614\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Outdoor walking, particularly earlier in the day, is aligned with your body\u2019s circadian rhythm and can improve sleep duration and quality (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10503965\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_an_Outdoor_Walk_Be\"><\/span><b>How Long Should an Outdoor Walk Be?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The World Health Organization recommends at least 150 minutes of moderate-intensity aerobic activity weekly (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This can be broken down into manageable sessions, such as 30 minutes a day, 5 days a week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For weight loss or additional fitness gains, increasing this to 300 minutes weekly may be more effective. A brisk walk, where you can talk but not sing, typically falls within the moderate-intensity range.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your goal is simply to improve general health or maintain your current fitness, even shorter walks of 10-15 minutes can make a difference, particularly when done consistently.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginners<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">If you&#8217;re new to regular exercise, start with shorter walks, such as 10-20 minutes, and gradually increase the duration. This allows your body to adapt and lowers the risk of overuse injuries or burnout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Specific Health Conditions<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">People with chronic conditions, such as arthritis or cardiovascular issues, may benefit from shorter, lower-intensity walks. Consulting a healthcare provider or physical therapist can help tailor a safe and effective plan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Advanced Fitness Levels<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">For individuals who are aiming to enhance their endurance or performance, longer walks of 60-90 minutes can be beneficial. Incorporating hilly terrain or faster paces may further challenge the cardiovascular system and muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Time Constraints<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">If you have a busy schedule, multiple short walks (e.g. three 10-minute sessions spread throughout the day) can offer comparable benefits to a longer, continuous walk.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The duration of your walk also depends on its intensity. A short, <a href=\"https:\/\/betterme.world\/articles\/walking-workout-more-powerful-than-jogging\/\">brisk walk<\/a> can provide similar calorie-burning effects to a longer, leisurely stroll. In addition, the terrain and environment play a role. For example, walking uphill or on uneven surfaces may require shorter times to achieve the same level of exertion as a flat, paved route.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best duration for your outdoor walk is one that feels challenging yet enjoyable, is aligned with your goals, and fits into your daily routine. <span data-sheets-root=\"1\">For more details about <a href=\"https:\/\/betterme.world\/articles\/walking-program-for-seniors\/\">walking program for seniors<\/a>, take a look at our prior publication.<\/span><\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Outdoor_Walking_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72204\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Cover-Walking-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Cover-Walking-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Cover-Walking-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Cover-Walking-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Cover-Walking-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Cover-Walking.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_If_You_Walk_30_Minutes_a_Day_for_a_Month\"><\/span><b>What Happens If You Walk 30 Minutes a Day for a Month?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Walking 30 minutes daily for a month lays a solid foundation for better health. The potential effects on your weight, strength, mood, and cardiovascular health are cumulative and depend on broader lifestyle factors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some changes you can expect:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_May_Burn_Extra_Calories\"><\/span><b>You May Burn Extra Calories<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking is a moderate-intensity exercise that increases your daily energy expenditure. If your pace is brisk, you could burn approximately 100-190 calories during each 30-minute session, depending on your weight and walking speed (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Over a month, this can contribute to a calorie deficit, which is the key to gradual weight loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). However, the outcomes are largely dependent on your diet and overall energy balance.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_Cardiovascular_Health_Could_Improve\"><\/span><b>Your Cardiovascular Health Could Improve<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consistent walking strengthens your heart by improving blood flow and reducing resting heart rate over time. It may help lower blood pressure and cholesterol levels, reducing your risk of heart disease (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3098122\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4067492\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). As walking promotes better oxygen delivery to your muscles, you may also notice increased stamina and less fatigue when you\u2019re performing daily activities.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_May_Feel_Stronger\"><\/span><b>You May Feel Stronger<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">30 minutes of walking engages major muscle groups such as your legs, glutes, and core. Over a month, this regular activity can enhance muscle endurance and even tone your lower body, particularly if you incorporate hills or uneven terrain. While walking isn\u2019t as effective as strength training for building muscle, it can complement a well-rounded fitness routine.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_Mental_Health_May_Benefit\"><\/span><b>Your Mental Health May Benefit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Physical activity, which includes walking, triggers the release of endorphins, which are natural mood elevators (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9902068\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Walking outdoors has the added advantage of exposing you to natural light, which can improve symptoms of mild depression or seasonal affective disorder (SAD) (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9902068\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). You may also find that these daily walks reduce stress levels and provide mental clarity.<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Outdoor_Walking_Workout\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_Could_Sleep_Better\"><\/span><b>You Could Sleep Better<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research has linked regular exercise, including walking, to improvements in sleep quality. Moderate-intensity aerobic activity can help regulate your body\u2019s circadian rhythm, which is essential for falling and staying asleep (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10503965\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). A month of walking daily may leave you feeling more rested and refreshed.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_May_Notice_Improved_Blood_Sugar_Regulation\"><\/span><b>You May Notice Improved Blood Sugar Regulation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking after meals is particularly effective for reducing blood glucose levels by enhancing insulin sensitivity. Regular walking throughout the month could help stabilize blood sugar, especially if you\u2019re managing prediabetes or type 2 diabetes (<\/span><a href=\"http:\/\/v\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). This benefit also plays a role in sustained energy levels throughout the day.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youll_Build_a_Positive_Habit\"><\/span><b>You\u2019ll Build a Positive Habit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After a month, daily walking can become part of your routine, making it easier to maintain in the long term. Consistency can motivate you to set and achieve other fitness or health-related goals. The sense of accomplishment after completing a daily walk can also foster greater self-discipline and confidence.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/recommended-steps-per-day-by-age\/\">Recommended Steps Per Day by Age: How Many Steps You Should Take Daily?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Better_to_Walk_in_the_Morning_or_Evening\"><\/span><b>Is It Better to Walk in the Morning or Evening?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best time to walk depends on your lifestyle, personal goals, and how your body responds to exercise at different times of the day. Each option has unique advantages and drawbacks. Here\u2019s a breakdown to help you decide.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Morning_Walks\"><\/span><b>Morning Walks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Pros:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Morning walks can boost your energy and alertness for the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They may help regulate your circadian rhythm, improving your sleep-wake cycle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cooler temperatures in the morning can be more comfortable, particularly in warmer climates.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking on an empty stomach may encourage fat utilization for energy, although the effects are modest (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/effects-of-aerobic-exercise-performed-in-fasted-v-fed-state-on-fat-and-carbohydrate-metabolism-in-adults-a-systematic-review-and-metaanalysis\/0EA2328A0FF91703C95FD39A38716811\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><b>Cons:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stiffness or muscular tightness can be more common after waking up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Early schedules may not suit everyone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limited daylight hours in some seasons can make morning walks less appealing.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Evening_Walks\"><\/span><b>Evening Walks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Pros:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Evening walks can help reduce stress from the day and promote relaxation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your body temperature is generally higher, which could improve muscle flexibility and performance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3761508\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking after dinner may help regulate blood sugar levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re less likely to feel rushed compared to in the mornings.<\/span><\/li>\n<\/ul>\n<p><b>Cons:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue from the day may reduce your motivation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking too close to bedtime may interfere with your ability to wind down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certain areas may feel less safe after dark, which limits your outdoor options.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_to_Choose_Each\"><\/span><b>When to Choose Each<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Morning walks<\/b><span style=\"font-weight: 400;\"> may work best if you have an early schedule or want to energize yourself for the day ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Evening walks<\/b><span style=\"font-weight: 400;\"> may suit those who feel more productive or relaxed later in the day or who need a way to de-stress after work.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If safety, temperature, or personal preference are concerns, adapt your routine to what feels most comfortable and practical.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Banner-Mood-Walking-1-2.png\" \/><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_outdoor_walking_build_muscle\"><\/span><strong>Does outdoor walking build muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Outdoor walking primarily builds muscular endurance, not significant muscle mass. It targets lower-body muscles such as the calves, hamstrings, quads, and glutes. Inclined terrain or adding resistance, such as carrying a backpack, can engage these muscles more intensely, although the hypertrophy (muscle growth) is minimal compared to strength training.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_walking_in_the_house_the_same_as_walking_outside\"><\/span><strong>Is walking in the house the same as walking outside?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Walking indoors and outdoors can both contribute to physical activity, but they differ. Outdoor walking benefits from varied terrains, fresh air, and sunlight, which can boost mental and cardiovascular health. Indoor walking is usually more controlled and accessible in poor weather but may lack some of the same physiological and psychological benefits (<\/span><a href=\"http:\/\/v\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_walking_build_abs\"><\/span><strong>Does walking build abs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Walking won\u2019t directly build significant abdominal muscle, but it engages your core muscles to maintain balance and posture. Walking briskly or on uneven terrain can increase this engagement. However, building visible abs typically requires targeted strength training and a low body fat percentage.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_do_bodybuilders_walk_so_much\"><\/span><strong>Why do bodybuilders walk so much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Bodybuilders often walk because it\u2019s an effective form of low-impact cardio. It helps burn calories to reduce body fat without risking muscle loss or overexerting muscles that are already stressed from resistance training. Walking also helps with recovery by improving circulation and reducing muscle stiffness.<\/span><\/p>\n\n<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Outdoor_Walking_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69013\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/ready-10-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/ready-10.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/ready-10-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/ready-10.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/ready-10-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/ready-10.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Outdoor walking is a simple yet effective way to improve your health and well-being. It offers benefits such as enhanced cardiovascular health, improved mood, and better endurance. An effective walking workout includes a proper warm-up, maintaining a brisk pace, incorporating intervals, and choosing varied terrain. Take time to experiment with different approaches and create a routine that feels both enjoyable and sustainable.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>According to the World Health Organization (WHO), physical inactivity is the fourth leading risk factor for global mortality (1). At least 1.4 billion adults worldwide aren\u2019t getting enough exercise, which has led to increased risks of heart disease, diabetes, and other chronic health conditions (2). WHO further recommends that adults aged 18-64 should do at [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":77827,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[265],"tags":[],"coauthors":[45],"class_list":["post-77826","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-walking"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Ultimate Outdoor Walking Workout Guide for Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"Here\u2019s an \u2605 OUTDOOR WALKING WORKOUT \u27a4 for beginners. Find out why, when, and how often you should walk outdoors for better overall health and well-being.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Ultimate Outdoor Walking Workout Guide for Beginners\" \/>\n<meta property=\"og:description\" content=\"Here\u2019s an \u2605 OUTDOOR WALKING WORKOUT \u27a4 for beginners. Find out why, when, and how often you should walk outdoors for better overall health and well-being.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-10T23:26:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-298-outdoor-walking-workout-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"The Ultimate Outdoor Walking Workout Guide for Beginners\",\"dateModified\":\"2025-07-10T23:26:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/\"},\"wordCount\":2681,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/outdoor-walking-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-298-outdoor-walking-workout.png\",\"articleSection\":[\"Walking\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">According to the World Health Organization (WHO), physical inactivity is the fourth leading risk factor for global mortality (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK305049\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). At least 1.4 billion adults worldwide aren\u2019t getting enough exercise, which has led to increased risks of heart disease, diabetes, and other chronic health conditions (<\/span><a href=\\\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Outdoor_Walking_Workout\\\"><img class=\\\"aligncenter size-large wp-image-68975\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579773-1024x638.png\\\" alt=\\\"\\\" width=\\\"770\\\" height=\\\"480\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">WHO further recommends that adults aged 18-64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or at least 75 minutes of vigorous-intensity aerobic physical activity (<\/span><a href=\\\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Walking fits perfectly into this framework. It's simple, requires no special equipment, and can be done anywhere at any time.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Walking also has a low risk of injury, which makes it an ideal form of exercise for those who are just starting out or who have health conditions that restrict their physical activity.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But where do you begin? How fast should you walk? What\u2019s the best way to make it part of your routine? 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At least 1.4 billion adults worldwide aren\u2019t getting enough exercise, which has led to increased risks of heart disease, diabetes, and other chronic health conditions (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Outdoor_Walking_Workout\"><img class=\"aligncenter size-large wp-image-68975\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579773-1024x638.png\" alt=\"\" width=\"770\" height=\"480\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">WHO further recommends that adults aged 18-64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or at least 75 minutes of vigorous-intensity aerobic physical activity (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Walking fits perfectly into this framework. It's simple, requires no special equipment, and can be done anywhere at any time.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Walking also has a low risk of injury, which makes it an ideal form of exercise for those who are just starting out or who have health conditions that restrict their physical activity.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But where do you begin? How fast should you walk? What\u2019s the best way to make it part of your routine? 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