Walking for Fitness
A Beginner's Walking Plan to Build Stamina, Burn Fat, and Feel StrongBy Laura Chen
Length5h 48m
About this audiobook
Walking is so ordinary that people underestimate it. That is exactly why it works for so many adults: it requires little skill to start, it scales from easy to brisk, and it fits into real calendars.
You already know how to put one foot in front of the other. This workbook exists to turn that ordinary skill into a trained practice, with posture, pacing, recovery, and a plan you can keep when motivation thins.
Physical activity guidance describes substantial benefits from regular moderate-intensity aerobic activity, and brisk walking is a classic example of that intensity for many adults. The benefits discussed in that guidance include support for cardiovascular health, help with weight management as part of an overall pattern, and contributions to muscular and bone health when the activity is regular. Walking is also frequently recommended as a joint-friendly way to be active, including for many people with arthritis, when matched to personal medical advice.
The book does not claim that walking cures disease or replaces medical care, and it does not bury that caveat in small print.
What it does is teach the thing nobody teaches. Chapter two covers shoes and surfaces, which is where most beginners quietly go wrong. Chapter three covers posture and gait, including a front-view alignment check you can do without a coach. Chapter four builds the plan itself, and then the daily pages take over.
Day one is arrive and walk easy. Day two is finding your tall posture. Day three wakes the feet and ankles. Day four lets the arms help, which sounds trivial and is not. Day five is about shoes, surface and comfort. Day six is the alignment check. Each week ends by collecting what came before rather than adding something new.
There is a warm-up library at the front, seated and standing, so that the daily pages can refer to it instead of repeating it. Every figure is illustrated and described in plain language.
Written for beginners who want stamina, a joint-friendly way back into activity, and a plan that treats walking as a skill worth training rather than a thing you are supposed to already be doing.
Audiobook details
GenreHealth and Wellness, Self-Help
Length5 hrs 48 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
Publish dateSep 15, 2026
LanguageEnglish
Table of contents
1Walking for Fitness
2How to use the daily sessions
3If you already walk a lot
4How to measure success in 28 days
5Walking with companions and pets
Mostrar todos os capítulosVer menos
6Indoor walking
7Stretch library (cool-downs)
8Chapter 5 — Week 1: Arrive, Align, and Make It Easy
9Myth vs Fact
10Cool-down
11Myth vs Fact
12Cool-down
13Myth vs Fact
14Cool-down
15Myth vs Fact
16Chapter 6 — Week 2: Steps, Steady Pace, and Options
17Cool-down
18Myth vs Fact
19Cool-down
20Myth vs Fact
21Cool-down
22Cool-down
23Myth vs Fact
24Chapter 7 — Week 3: Intervals, Breath, and Time-on-Feet
25Cool-down
26Myth vs Fact
27Cool-down
28Cool-down
29Myth vs Fact
30Cool-down
31Cool-down
32Chapter 8 — Week 4: Cadence, Routes, and Graduation
33Myth vs Fact
34Cool-down
35Cool-down
36Myth vs Fact
37Cool-down
38Cool-down
39Myth vs Fact
40When walking is not enough by itself
41When to seek professional help beyond this book
42Can I combine this with strength training?
43Cool-down recipe — short (90 seconds)
44Restart rule
4528-Day Checklist
46Quick-Reference Figure Index
47Emergency tiny session (copy this on a sticky note)
48A closing word on patience
49The End
50About the Author
More from Laura Chen
The Easy Qi Gong Book for SeniorsLaura Chen5h 26m$5
10-Minute Tai Chi for Better BalanceLaura Chen5h 47m$5
Mobility TrainingLaura Chen5h 41m$5
Simple Qi Gong for Weight LossLaura Chen5h 37m$5
Tai Chi for Arthritis ReliefLaura Chen6h 33m$5
The Complete Herbal (Annotated)Nicholas Culpeper29h 8m4.5 (1.4K)$2 · $0.00
A Plague Upon Our HouseScott W. Atlas MD10h 37m4.5 (3.4K)$20 · $0.00
The Cancer CodeDr. Jason Fung10h 48m4.5 (5.3K)$29 · $0.00
The Gift of TherapyIrvin Yalom7h 39m4.5 (38.8K)$26 · $0.00
EarlySarah DiGregorio9h 47m4.5 (1.3K)$29 · $0.00
Bottle of LiesKatherine Eban14h 25m4.4 (12K)$33 · $0.00
The 36-Hour DayNancy L. Mace, Peter V. Rabins17h 13m4.4 (9.2K)$28 · $0.00
FlooredSara Reardon10h 36m4.5 (1K)$29 · $0.00
Radical RemissionKelly A. Turner9h 26m4.4 (8.1K)$29 · $0.00
The Sinatra SolutionStephen T. Sinatra MD9h4.5 (899)$20 · $0.00
The Songaminute ManSimon McDermott6h 12m4.5 (280)$24 · $0.00
Sometimes BrilliantLarry Brilliant12h 27m4.5 (954)$29 · $0.00
Live Your LifeAmanda Kloots, Anna Kloots10h 54m4.4 (13.7K)$29 · $0.00
All in Her HeadElizabeth Comen13h 25m4.4 (18.2K)$33 · $0.00
The Wisdom of Your BodyHillary McBride9h 14m4.4 (6.7K)$29 · $0.00
The Alzheimer's SolutionDean Sherzai, Ayesha Sherzai9h 47m4.4 (1.9K)$29 · $0.00
Rewire Your MindsetBrian Keane6h 49m4.5 (896)$23 · $0.00
Tuning The Human Biofield: Healing With Vibrational MedicineCENTER FOR SOUND THERAPY13h 28m4.4 (2.5K)$35 · $0.00
VaccinatedPaul A. Offit8h 30m4.4 (3.7K)$26 · $0.00
Hot and UnbotheredYana Tallon-Hicks10h 44m4.5 (600)$29 · $0.00
Learning to PrayJames Martin13h 24m4.5 (3.4K)$33 · $0.00
The Gospel according to Spiritualism (Translated)Allan Kardec14h 39m4.6 (3.9K)$5.70 · $0.00
Birdie & HarlowTaylor Wolfe7h 50m4.6 (6.5K)$26 · $0.00
CrossroadsKaleb Dahlgren7h 56m4.6 (4.9K)$26 · $0.00
Life on the BridgeKaelynn Partlow5h 40m4.6 (1.1K)$24 · $0.00
Keep Your Love OnDanny Silk9h 4m4.6 (8.1K)$10 · $0.00
The Tao of Joy Every DayDerek Lin10h 24m4.6 (762)$20 · $0.00
UndividedVicky Beeching9h 2m4.6 (1.3K)$29 · $0.00
HE CAN WHO THINKS HE CAN & OTHER BOOKS ON SUCCESSOrison Swett Marden5h 54m4.6 (1.2K)$1.99 · $0.00
Level UpRob Dial7h 42m4.6 (3.3K)$26 · $0.00
Burn the HaystackJennie Young, PhD9h 30m4.6 (543)$29 · $0.00
ACRES OF DIAMONDS: Our Every-day Opportunities (Wisdom & Empowerment Series) (Annotated)Russell Conwell2h 26m4.6 (1K)$2 · $0.00
Good InsideBecky Kennedy9h 55m4.5 (59.3K)$29 · $0.00
The Lost VoiceGreta Morgan8h 30m4.7 (285)$26 · $0.00
Stripped DownBunnie Xo8h 25m4.5 (32.9K)$26 · $0.00
UnthinkableJamie Raskin15h 8m4.5 (9.3K)$8 · $0.00
Wallace D. Wattles Ultimate Collection Wallace D. Wattles16h 53m4.6 (1.3K)$1 · $0.00
Inquire WithinIn-Q2h 18m4.6 (993)$16 · $0.00
Under His WingsEmily Compagno7h 16m4.6 (848)$22 · $0.00
Eat It!Jordan Syatt, Michael Vacanti4h 40m4.6 (1.5K)$20 · $0.00
You may also like
The ZoneBarry Sears1h 41m3.9 (2.7K)$16 · $0.00
The Fitness MindsetBrian Keane3h 5m4.2 (3.4K)$16 · $0.00
Massage Therapy Principles & Practice 7th EditionJL3h 41m4.4 (305)Free
The 22-Day RevolutionMarco Borges6h 14m3.9 (2.1K)$17 · $0.00
Aging Backwards: Updated and Revised EditionMiranda Esmonde-White6h 44m4.1 (2.5K)$24 · $0.00
The Extraordinary Investment ClubJeff Fitzpatrick4h 40m4.8 (11)$20 · $0.00
First $1,000 InvestedImad Muratspahic3h 7m$13 · $0.00
Chair Yoga for Seniors Over 50Margaret D. Wellman3h 44m$10
How To Retire With Instability.Paulo Borges36m$6 · $0.00
Metabolic Syndrome CookbookHarper Winslow12h$11.50 · $0.00
THE LOW SODIUM AIR FRYER COOKBOOK FOR BLACK SENIORSHarper Winslow7h 46m$10 · $0.00
Acid RefluxEthan D. Anderson7h 37m$6.40 · $0.00
Chair Yoga for Men Over 50James C. Wellman3h 18m$10
ISO 9001:2015Steve Watkins, Nick Orchiston1h 12m$14 · $0.00
Step I Physical Morning TrainingFalco Wisskirchen30m$18 · $0.00
THE HIGH PROTEIN LOW CARB SLOW COOKER COOKBOOKBlessing Thompson4h 36m$6 · $0.00
Yoga: Discover How to Flow and RelaxSue Fuller3h 53m$15
Jesus, the Very Thought of TheeBill Brown Jr.8m$1
Insulin Resistance Cookbook for BeginnersHarper Winslow6h 38m$11.50 · $0.00
The Good InvestorRobin John5h 51m4.3 (42)$20