The American Heart Association recommends exercising for 30 minutes every day. However, the exercise can be broken down into segments of 10 to 15 minutes. Since you have been jump roping in the morning, adding a 15 minute walk to your schedule should be easy.

Is Walking For Just 15 Minutes Beneficial?

Yes! A walk will burn calories that it wouldn’t otherwise have burned!  If you are on a low calorie diet, your body still will be burning fat as it doesn’t have enough calories to get through the day. Your body replaces the burned glycogen either through the calories you eat or through breaking down some stored fat.

Make Walking Fun

If you find it difficult to set aside an hour a day for walking, but can work in some 15-minute walks, then concentrate on the 15-minute walks. The key to fitness is finding something you enjoy doing, rather than dreading or feeling like it is a stressful chore. Once you have built the 15-minute walk habit, then look for a day or two a week you can do a longer walk.  You don’t have to walk in the same place everyday- alternate between a park, a trail or just around the neighborhood. Make it feel productive by having a chat with your kids, walking the dog, or using the time to listen to an audio book or podcast.

Tips for Walking Safely

  • Your head is up. You’re looking forward, not at the ground.

  • Your neck, shoulders and back are relaxed, not stiffly upright.

  • You’re swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.

  • Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.

  • You’re walking smoothly, rolling your foot from heel to toe.

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About the Author

Dr. Katalenas

Dr. Katalenas is a pediatrician and owner of The Pediatric Center of Round Rock and the author of the book "The Step Up Diet: From Scratch… The Quality, Quantity, and Timing Solution to Childhood Obesity", a guide to healthy cooking and eating for busy families.