Walking for stamina

Walking is the most forgiving way to build stamina. Start small, then add a little each week.

Week 1: ten minutes

Walk at an easy pace once a day, after a meal if you can.

Week 2 and 3: twenty minutes

Add a gentle hill or a brisk block of two minutes in the middle.

Week 4 and on: thirty to forty

Mix easy days with brisk ones, and keep one day for a longer walk.

Make it stick

• Put your shoes by the door.
• Walk with a friend or a podcast.
• Track minutes, not miles.

Pair it with good sleep and food, and read about sleep and vitality.*

This page is general, educational information for adult men, not medical advice. These statements have not been evaluated by the Food and Drug Administration.