The Best 7-Day Walking Plan to Boost Energy Levels, Created by Certified Trainers

We’ve all been there: You’re in the middle of your day when, suddenly, you feel a wave of fatigue hit you. Your first instinct might be to pour yourself a cup of coffee, grab a sugary snack or flop on the nearest couch for a quick nap. But what if the secret to feeling more energized is actually … exercise?

While it may seem counterintuitive, research shows that doing some activity, like walking, can actually give you an energy boost. We spoke to two certified personal trainers who helped us put together a seven-day walking plan specifically designed to boost energy levels. Plus, they also break down exactly how and why walking works to recharge your internal batteries. 

Your Walking Plan 

Ready to recharge your batteries? Grab your sneakers and let’s get started.

Melissa A. Hatton, M.S., NASM-CPT, a certified personal trainer and faculty member in the Exercise, Health and Sport Sciences department at Pennsylvania Western University, recommends starting the week at a moderate pace on level terrain. Level terrain is an area that is mostly flat, such as a sidewalk, nature trail or even on a treadmill. 

As the week progresses, Hatton recommends slowly increasing the distance of your walk and/or the pace. So you could increase each day’s walk by 2 to 3 minutes each day, and/or increase your pace by 1 to 2 miles per hour. 

If you want another way to challenge yourself, you can also try adding intervals once you’ve warmed up your legs. To complete intervals, walk at a moderate pace for 2 minutes, then pick up the pace for 1 minute, and repeat this throughout your walk. 

Or maybe you’re looking to get your legs really burning? Try a more challenging terrain, such as walking on sand or a path with hills, and incorporate it once or twice a week. 

And for the most optimal time, find a time that works best for your schedule. “A walking plan, like any exercise routine, should be enjoyable and sustainable,” says Hatton. “Walking in the morning can make you feel more energized for the rest of the day, but if forcing yourself to take a walk in the morning causes stress or induces negative feelings, it is better to walk when it is most convenient,” she adds.

Lastly, don’t skip rest days; they’re essential for muscle recovery and injury prevention. 

Here’s what a seven-day walking plan for beginners could look like: 

• Monday: 20-minute walk 
• Tuesday: 25-minute walk 
• Wednesday: Rest
• Thursday: 20-minute walk
• Friday: 25-minute walk
• Saturday: 30-minute walk
• Sunday: Rest

How Walking Helps Boost Your Energy Levels

There are a handful of ways that walking can help boost your energy levels. Ever notice a rise in your mood after exercise? That’s due to the release of endorphins, which not only improve your mood but also act as natural pain relievers post-exercise.

“Walking stimulates the release of feel-good hormones [endorphins] that can improve mood. A commitment to regular walking can help clear your mind and reduce anxiety levels,” says Dana Angelo White, M.S., RDN, ATC, a registered dietitian nutritionist and certified athletic trainer.

With that boost in mood and reduction in anxiety, endorphins can also make you feel more energized after walking, says Hatton. She explains that when you exercise, your body produces more mitochondria, which are the tiny powerhouses in your cells. These mitochondria use the glucose obtained from your food and the oxygen from your breathing to create more energy.

Walking also gets your blood flowing. White explains that increased blood flow from walking helps increase heart rate, oxygen delivery to muscles, and alertness. With this increase in circulation to your muscles, there is also more oxygen and blood flowing through your brain. This can help you feel more awake and alert, thus boosting your energy.

Finally, walking regularly can improve your sleep, which in turn helps keep your energy levels high the next day and helps you wake up feeling more rested and recharged, says Hatton. 

“More steps may mean a better night’s sleep, which will help you be more energized,” adds White. She points to a study showing that people who took more steps and were more active reported better sleep than those who were less active.

Dig Deeper

What Happens to Your Body When You Walk 10,000 Steps per Day

How Much to Walk for Sustained Energy

Health experts recommend at least 150 minutes of moderate-intensity physical activity per week. However, if you’re starting from zero, it’s best to gradually work up to this number over the course of a few weeks to minimize muscle soreness and avoid potential injury. 

White also advises everyone to start slowly and build up as their fitness improves. She notes that’s the best way to ensure you can keep up a walking routine. Ever start off too ambitious, only to wake up too sore to move the next day? Starting too fast can do this. White adds that duration, intensity and terrain really depend on your baseline fitness levels, so consider focusing on one area and gradually increasing it each day or week. 

Finally, looking for another boost of joy and energy? The location where you walk can also make a difference. “There is even some data to support that the scenery makes a difference,” says White. So consider walking outdoors to get some fresh air and feel the breeze on your face—another great way to boost your energy levels. 

The Bottom Line

If you’re looking to increase your energy levels, lace up your sneakers and hit your favorite path. Research has found that walking can help you feel more energized by boosting endorphin levels, reducing feelings of pain, stress and anxiety, improving blood flow and oxygen delivery to your brain and muscles and supporting a more restful night of sleep. It just starts with one step at a time.