Rest between walking

billgrogan1234
billgrogan1234 Posts: 1 Member
in Fitness and Exercise
I have a question about my walking routeen. I'm 61 and have been exercising for about 3 months. I am up to 3+ miles and walk about 60-75 minutes. I usually walk 2 or 3 days in a row depending on my work schedule. And then I take 1 or 2 days off. My question is should I be resting every other day to allow for recovery? We're I walk is all hills with moderate inclines. So I get a really good cardio. I'm averaging about 3lb a week weight loss.

Replies

  • lorrpb
    lorrpb Posts: 11,463 Member
    Sounds like you're right on track. Keep on walking! As long as you feel ok, no need to take a rest day after every walk.
  • L1zardQueen
    L1zardQueen Posts: 8,753 Member
    Why can’t you walk everyday? Walking is low stress. I walk everyday and I also live in a very hilly area of Southern California. Now lifting weights is another matter, taking rest days are important.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I would say as long as nothing hurts, you're probably ok. When I first started walking outside(my area is rocky, hilly, uneven) I got shin splints. My body had to get used to the terrain, even though it was used to running longer distances on a track. With time you will be able to go farther, faster, more days.
  • huntersvonnegut
    huntersvonnegut Posts: 1,177 Member
    I would say listen to your body but if it doesn’t tell you “no” and your schedule permits, no reason not to walk every day.
  • spiriteagle99
    spiriteagle99 Posts: 3,743 Member
    I walk every day, as does my 80 year old husband. If your body doesn't hurt, keep walking. Walking is low impact, so can be done more often.
  • jayhschmidt
    jayhschmidt Posts: 32 Member
    edited April 2020
    Walk every day of the week but one. It may be a good idea, if you feel like you're overdoing it, to schedule alternating heavy days and light days. If you're still feeling fatigued, replace a light day with some easy cross training activity. Like this: H,L,H,L,H,L,R (heavy, light, rest).

    The heavy days are where you get your training effect; the light days keep you active and limber and tide you over between workouts.

    Might want to do core workouts or some strength training on the light days. Definitely work on your mobility and range of motion from your toes all the way up through your lower back (stretch several times per week and mobilize every day).

    Try to keep the light days light, like half the volume of your heavy days. Also keep the intensity lower. The light days can be considered 'recovery workouts' and they should not hamper your recovery from the heavy days or limit your ability to press hard on the heavy days. This is a standard way to structure an endurance-training workout schedule.

    When fitness allows, replace a light day with another heavy day. You can do H,H,L,H,H,L,R or perhaps H,L,H,L,H,H,R or whatever you think is best.

    You can increase volume by walking farther. Increase intensity by either walking faster (or uphill), or carrying weight. Don't be in a rush to increase either. It takes a month or two to determine whether you are recovering fully from your work load. Good luck.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    We evolved on the savannas as hunter gatherers who walked log distances every day. I wouldn't necessarily recommend going from zero to 7 days a week but if you've been walking consistely for 3 months and aren't experiencing any undue soreness or fatigue there's no reason you couldn't be walking 7 days a week if you were so inclined.

    As another over 60 I would also suggest that you consider adding a strength program to your routine to help mitigate the loss of lean muscle mass that begins in your forties and eccelerates in your sixties and beyond. Something along the lines of Stronglifts doesn't take a huge time commitment and won't have you looking like Arnold but will help avoiding frailty in the coming decades.

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