If the outdoors aren’t available to you this often or if the weather is unsuitable, use a treadmill or stationary bike inside instead. Always warm up before you start exercising. Start with static stretches, where you only stretch one muscle at a time. Then, move into dynamic stretches, like high-knees and jumping jacks, which gradually get your heart rate up. [3] X Expert Source Monica MorrisCertified Personal Trainer Expert Interview. 18 November 2019.

For example, when you first start out, you may only be able to walk 2 miles (3. 2 km) without getting tired. That would be your long walk. Each week, increase your long walk by 0. 5 mi (0. 80 km). Don’t worry about where you start — just focus on improving a little each week.

Listening to music while you walk can help you keep the pace. There are some smartphone apps, such as PaceDJ and RockMyRun, that will help you plan your playlist to include songs with the correct number of beats per minute to keep you on pace.

When walking uphill, lean forward slightly to ease the weight on your leg muscles. Slow your pace as you head downhill and take shorter steps to avoid putting too much strain on your knees.

Keep track of the amount of weight you’re carrying so you can increase it incrementally. For example, you might walk with 10 pounds for 1 week, then start carrying 15 pounds. After you’ve been walking with weight for a few weeks, try walking without the weight and see how much further you can go.

Use the stairs instead of the elevator. Park further away from shops and walk the distance through the parking lot. Walk or bike to work. Pace while you’re talking on the phone. Do stretches while watching TV. [9] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source

Some smartphones come with built-in activity trackers that you can use for free. You can also buy activity trackers, such as FitBit, that allow you to record your workouts. These devices often also measure the distance you’ve walked and include information about your elevation, heart rate, and calories burned.

For example, you might go on a 10-minute walk after each meal. That spreads your activity out over the course of the day and gets your body used to walking more (even if you’ve broken the longer walk up into pieces).

For example, you might do squats or lunges in the kitchen while you’re waiting for water to boil. Space out your bodyweight exercises by at least 3 days. This way, your muscle fibers have enough time to rest and recover. [13] X Expert Source Monica MorrisCertified Personal Trainer Expert Interview. 18 November 2019. Try building up your strength by adding a couple more reps to each round of bodyweight exercises. [14] X Expert Source Monica MorrisCertified Personal Trainer Expert Interview. 18 November 2019.