Wellness Routines
← Routines

Walking

Compared in the reviewR3 · 48 full-text papers, 20 abstract-only

At least one paper behind this review states what this option was measured against. That is not a ranking, and this option carries no evidence profile of its own.

Requirements it fills
  • continuous moderate
    Cardio & Endurance · 7 papers put it here (5 stated, 2 inferred)
  • sprint interval
    Cardio & Endurance · 1 paper put it here (inferred by the extraction, not stated in the paper)
  • accumulated micro-bouts
    Cardio & Endurance · 2 papers put it here (inferred by the extraction, not stated in the paper)
  • low-intensity / base volume
    Cardio & Endurance · 1 paper put it here (inferred by the extraction, not stated in the paper)
  • short interval
    Cardio & Endurance · 1 paper put it here
How it is performed

  • Walk at approximately 50% of peak aerobic capacity for walking, aiming for 8000 steps or more per day, 4 or more days per week. Perform 5 or more sets of 3-minute low-intensity walking at 40% of peak aerobic capacity, followed by 3 minutes of high-intensity walking above 70% of peak aerobic capacity, 4 or more times per week. Intensity monitored with a triaxial accelerometer and steps tracked with a pedometer.

    Ken‐ichi Nemoto, H. Gen-no, S. Masuki, K. Okazaki, H. Nose (2007) · Mayo Clinic proceedings · 10.4065/82.7.803
    Effects of high-intensity interval walking training on physical fitness and blood pressure in middle-aged and older people.

  • - Frequency: Twice a week - Warm-up: 12 minutes - Exercise duration: 30 minutes - Cool-down: 12 minutes - Intensity: Moderate to vigorous RPE (13-14 to 15-16) - Heart rate monitoring: Yes

    V. Bullo, S. Gobbo, B. Vendramin et al. (2017) · Rejuvenation Research · 10.1089/rej.2017.1921
    Nordic Walking Can Be Incorporated in the Exercise Prescription to Increase Aerobic Capacity, Strength, and Quality of Life for Elderly: A Systematic Review and Meta-Analysis

  • - Duration: 30 to 90 minutes per session - Frequency: 1 to 3 times per week - Intensity: Progressive from 55% to 75% of maximum heart rate (HR max) - Duration of programs: 4 to 16 weeks - Recommended for weight loss: 4 times per week, at least 60 minutes per session, preferably with diet control

    S. Gobbo, V. Bullo, Enrico Roma et al. (2019) · Journal of Functional Morphology and Kinesiology · 10.3390/jfmk4020036
    Nordic Walking Promoted Weight Loss in Overweight and Obese People: A Systematic Review for Future Exercise Prescription

  • Warm-up with 10 minutes of isometric exercises, gradual increase in intensity to aerobic levels, cool-down with 15 minutes of dynamic stretching. Sessions are 60 minutes, three times a week for 12 weeks. Intensity is controlled and guided by trainers, with heart rate monitoring used to determine intensity levels.

    Irēna Upeniece, Una Veseta, Indra Vinberga, V. Arnis (2020) · 10.17770/SIE2020VOL6.5046
    EFFECT OF NORDIC WALKING ACTIVITIES ON WOMEN BODY COMPOSITION: A CRITICAL REVIEW

  • 3 times a week for 90 minutes at 100-140 bpm or 3 times a week for 60 minutes at 70-105% of Hrmax. 5 times a week for 20 to 30 minutes (intensity not specified). 3 times a week for 60 minutes at 45-55% of Hrmax. 75 minutes a day, 3 times a week for 16 weeks at 40-45% HR. Significant effects on body composition, but specific training structure or intensity not detailed.

    Andrea Marković, Aleksandra Aleksić Veljković, B. Katanić, Branislav Majkić, D. Bjelica, D. Kelmendi (2025) · Sport Mont · 10.26773/smj.251019
    Effects of Different Walking Models on the Health-Related Fitness Parameters of Elderly Persons: A Systematic Review

  • Brisk walking at 6.4 km/h, corresponding to 52% of aerobic power (5.2 METS). The threshold for benefit is a relatively rapid pace of 5.6 km/h (4 mph).

    R. J. Shephard (1997) · British Journal of Sports Medicine · 10.1136/bjsm.31.4.277
    What is the optimal type of physical activity to enhance health?

  • Used Nordic walking for training

    A. Ivanova, N. Ryzhkin, Yulia Savchenko (2022) · E3S Web of Conferences · 10.1051/e3sconf/202236301010
    The impact of Nordic walking on the body in diseases acquired in the context of deteriorating environmental situation in the world

  • 4 sessions/week, 50 minutes/session; 5-minute gradual warm-up; brisk walking for 45 minutes; intensity: MET value of 4.

    B. Cheema, T. Davies, M. Stewart, S. Papalia, E. Atlantis (2015) · BMC Sports Science, Medicine and Rehabilitation · 10.1186/2052-1847-7-3
    The feasibility and effectiveness of high-intensity boxing training versus moderate-intensity brisk walking in adults with abdominal obesity: a pilot study
Dose

Measured in duration — derived from the review's own dose_and_time prose.

Dose and time, as the papers state it

  • 8000 steps or more per day, 4 or more days per week, approximately 50% of peak aerobic capacity 5 or more sets of 3-minute low-intensity walking at 40% of peak aerobic capacity followed by 3-minute high-intensity walking above 70% of peak aerobic capacity, 4 or more days per week

    Ken‐ichi Nemoto, H. Gen-no, S. Masuki, K. Okazaki, H. Nose (2007) · Mayo Clinic proceedings · 10.4065/82.7.803
    Effects of high-intensity interval walking training on physical fitness and blood pressure in middle-aged and older people.

  • - Bodyweight Exercise: - Minutes per session: 54 minutes (12 min warm-up + 30 min exercise + 12 min cool-down) - Sessions per week: 2 - Weekly minutes: 108 minutes - Total programme length: 8 weeks - Nordic Walking: - Intervention duration: 6 to 35 weeks - Frequency: 2 or 3 times per week - Specific minutes per session and total weekly minutes not mentioned

    V. Bullo, S. Gobbo, B. Vendramin et al. (2017) · Rejuvenation Research · 10.1089/rej.2017.1921
    Nordic Walking Can Be Incorporated in the Exercise Prescription to Increase Aerobic Capacity, Strength, and Quality of Life for Elderly: A Systematic Review and Meta-Analysis

  • - Minutes per session: 30 to 90 min - Sessions per week: 1 to 3 times per week - Weekly minutes: 300 to 360 min per week - Total programme length: 4 to 16 weeks

    S. Gobbo, V. Bullo, Enrico Roma et al. (2019) · Journal of Functional Morphology and Kinesiology · 10.3390/jfmk4020036
    Nordic Walking Promoted Weight Loss in Overweight and Obese People: A Systematic Review for Future Exercise Prescription

  • 2 sessions/week, 90 minutes/session (10 minutes warm-up, 60-65 minutes NW, 15 minutes cool-down), 120-130 minutes/week, total program length approximately 24 sessions.

    R. Pippi, A. di Blasio, Cristina Aiello et al. (2020) · Journal of Functional Morphology and Kinesiology · 10.3390/jfmk5030062
    Effects of a Supervised Nordic Walking Program on Obese Adults with and without Type 2 Diabetes: The C.U.R.I.A.Mo. Centre Experience
Equipment

treadmill · beginner — from the exercise catalogue, which is where equipment is authored.

Level and prerequisites

No row states a level or a prerequisite for this option.

Progression and regression

  • Intensity progression from 55% to 75% of HR rest/max during supervised NW interventions.

    S. Gobbo, V. Bullo, Enrico Roma et al. (2019) · Journal of Functional Morphology and Kinesiology · 10.3390/jfmk4020036
    Nordic Walking Promoted Weight Loss in Overweight and Obese People: A Systematic Review for Future Exercise Prescription

  • Intensity increased from 40% to 60% of heart rate reserve.

    R. Pippi, A. di Blasio, Cristina Aiello et al. (2020) · Journal of Functional Morphology and Kinesiology · 10.3390/jfmk5030062
    Effects of a Supervised Nordic Walking Program on Obese Adults with and without Type 2 Diabetes: The C.U.R.I.A.Mo. Centre Experience

  • 30 minutes at 65-70% predicted maximum heart rate (HRmax) Alternating between 3 minutes at 80% HRmax and 2 minutes at 50% HRmax for 30 minutes, with an overall session intensity of 68% HRmax

    Kate Francis, T. Williamson, P. Kelly, Shaun M. Phillips (2020) · Jurnal sport science · 10.1080/02640414.2020.1803717
    Continuous walking and time- and intensity-matched interval walking: Cardiometabolic demand and post-exercise enjoyment in insufficiently active, healthy adults
Who should not do this

The papers behind this option report nothing on contraindications, which is not the same as saying there are none.

Setting, as the studies used it

  • Minimal (poles); anywhere, outdoors

    V. Bullo, S. Gobbo, B. Vendramin et al. (2017) · Rejuvenation Research · 10.1089/rej.2017.1921
    Nordic Walking Can Be Incorporated in the Exercise Prescription to Increase Aerobic Capacity, Strength, and Quality of Life for Elderly: A Systematic Review and Meta-Analysis

  • Equipment: Minimal (Nordic poles); Setting: Outdoors

    S. Gobbo, V. Bullo, Enrico Roma et al. (2019) · Journal of Functional Morphology and Kinesiology · 10.3390/jfmk4020036
    Nordic Walking Promoted Weight Loss in Overweight and Obese People: A Systematic Review for Future Exercise Prescription

  • Minimal equipment (telescope aluminium poles), can be done outdoors or indoors.

    N. Cokorilo, P. Ruiz-Montero, F. González-Fernández, Ricardo Martín-Moya (2022) · Journal of Clinical Medicine · 10.3390/jcm11102900
    An Intervention of 12 Weeks of Nordic Walking and Recreational Walking to Improve Cardiorespiratory Capacity and Fitness in Older Adult Women
What the papers compared it with

A paper measuring one option against another does not make the two interchangeable, and it does not say which to choose. These are listed as what the papers did, and nothing here proposes a substitution.

Walking