60-Minute Guided Walk: Week 4

Most workouts have rules. This one doesn’t. You can follow our recommended guidance outside or on a treadmill, or do your own thing.

“Your goal is simply to get 60 minutes of walking in today,” says Michele Stanten, SilverSneakers fitness expert and author of Walk Off Weight. “How you do it is up to you. A walk in the mall would be fine, if that’s what you want to do.

“The most important thing is that you find a groove and settle in,” Stanten continues. “If you’re feeling energetic, speed up. If not, slow down.”

If walking for an hour straight is too much, you can stop and rest at any point. Hit pause on the audio recording until you’re ready to start moving again. Or you can break your walk into pieces throughout the day using any combination of the SilverSneakers Million Pound Challenge audio walks you like:

• Two 30-minute walks
• Three 20-minute walks
• Four 15-minute walks
• Six 10-minute walks

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.

Warmup

Time: 0:00–4:00
Step Rate: 110-115 spm

For the first four minutes, you’ll be taking a casual walk. Your arms can remain at your sides, and it’s easy to carry on a conversation.

Moderate Walk

Time: 4:00–5:00
Step Rate: 120–125 spm

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

Moderate Brisk Walk

Time: 5:00–58:00
Step Rate: 125–130 spm

Speed up, and find a comfortable groove. Take short, quick steps. Challenge yourself, but make sure you settle in at a pace that you can maintain.

Cooldown

Time: 58:00–60:00
Step Rate: 110–115 spm

Slow down to a casual pace again. Take some big, deep breaths. 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.