Tip for Walking Off the Weight


It’s Global Employee Health & Fitness Month! Walking is a great form of exercise. It doesn’t require expensive equipment, it’s easy on the joints and you can do it just about anywhere and anytime, especially during your work break. HSS has an employee walking program called HSS on the Move, where employees walk during their lunch break to improve their health, take a break from the pressures of the day and return to work with more energy. The Women’s Sports Medicine Center at HSS provides the following tips for walking for good health:

1. Adults should engage in 30 minutes or more of moderate-intensity physical activity about every day of the week. Start with walking 2 miles briskly (about 4 miles per hour).

2. Begin your walking routine with a 10-15 minute walk and add a couple minutes each week.

3. When you can easily walk 30-45 minutes, try to add some brisk walking intervals into your walk. One block fast, one block slow, etc.

4. For long-term weight control, the Institute of Medicine recommends 60 minutes of moderate-intensity exercise five days a week.

5. Wear a pair of comfortable and supportive athletic shoes. Select walking, running or cross-training shoes.

For more tips on walking for good health, click here.

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The information provided in this blog by HSS and our affiliated physicians is for general informational and educational purposes, and should not be considered medical advice for any individual problem you may have. This information is not a substitute for the professional judgment of a qualified health care provider who is familiar with the unique facts about your condition and medical history. You should always consult your health care provider prior to starting any new treatment, or terminating or changing any ongoing treatment. Every post on this blog is the opinion of the author and may not reflect the official position of HSS. Please contact us if we can be helpful in answering any questions or to arrange for a visit or consult.


  1. I have OA of both knees,can i still walk slowly on my treadmill?I was told a stationary bike is better?
    Thank You.
    PS if i have pain should i still exercise?

    1. Hi Sarah. Thanks for reaching out. Orthopedic surgeon Dr. Michael Maynard responded to your questions, “I typically advise people with OA of the knees to try exercising on a recumbent stationary bike with their feet strapped to the pedals. Strapping the feet to the pedals minimizes the shear stresses across the joint surfaces. Using a recumbent bike, rather than an upright bike, relieves stress on the back and upper body. As for exercising with pain, I tell people to exercise within the limits of pain and common sense, which would allow some walking on a treadmill, if it’s not particularly painful. Finding this ‘comfort zone’ might take a bit of trial and error. If a particular exercise is relatively pain-free during the event, wait a day or two after trying an exercise to see if it causes any significant delayed pain before deciding whether or not to continue pursuing this as part of your regular routine.” It is important to consult with your treating physician about what exercise is best for you.

If you’d like to consider HSS for treatment, please contact our Patient Referral Service at 888-720-1982. For general questions and comments, reach us on Facebook or Twitter.