There’s something wonderfully simple about walking. It requires no fancy equipment, no expensive gym membership, and no special training. You lace up your shoes, open your front door, and off you go. But did you know that with just a little intention, walking can become one of the most effective and enjoyable ways to boost your health and wellbeing?

In honour of National Walking Month this May, we’re exploring Interval Walking — a low-impact, accessible way to elevate your fitness, support joint health, and ignite your energy. Whether you're just starting out, looking to add a little pep to your step, or ready to shake up your routine, interval walking might be just the ticket.

What is Interval Walking?

Interval walking involves alternating between periods of faster-paced walking and slower recovery walking. It’s a gentle yet effective form of exercise that mimics the structure of interval training — but without the high-intensity toll on the body. Instead of maintaining one steady pace, you mix it up: walk briskly for a minute or two, then slow down for recovery.

Unlike running, interval walking is easier on the knees and joints, making it a brilliant option for anyone managing joint issues or looking for a kinder approach to cardio. And yet, it’s still highly effective in improving cardiovascular health, increasing stamina, burning calories, and even supporting mood and mental clarity.

Why Try Interval Walking?

• Gentle on Joints: Compared to jogging or high-impact training, walking (especially with intervals) puts significantly less strain on the body.

• Boosts Cardiovascular Fitness: Alternating speeds gets your heart pumping and builds endurance.

• Supports Weight Management: Elevating your pace periodically helps increase calorie burn.

• Mood and Mental Health Benefits: Like all movement, interval walking triggers endorphins. Combined with fresh air and sunshine? Mood magic.

• It’s Customisable: Whether you're just beginning or already active, you can adjust the intensity and duration to suit your needs.

Popular Methods of Interval Walking

⁃ The Japanese 3x3 Method This technique, popularised in Japan, involves walking briskly for three minutes followed by three minutes at a relaxed pace, repeated over 30 minutes. Research has shown that this simple routine can lead to improvements in aerobic fitness, blood pressure, and leg strength.

⁃ The 1:2 Ratio Perfect for beginners. Walk briskly for 30 seconds, then slow walk for 1 minute. Repeat for 20–30 minutes.

⁃ The 2:1 Ratio More of a moderate-level plan. Walk fast for 2 minutes, recover for 1 minute. Repeat for 30–40 minutes.

⁃ Pyramid Intervals Add variety and challenge: Walk fast for 1 minute, 2 minutes, 3 minutes, then back down. Recovery walking in between.

⁃ Incline Intervals Use hills or a treadmill to add intensity during the faster portions of your walk.

Create Your Interval Walking Plan

Beginner Plan (3x/Week)

➼ Warm-up: 5-minute easy pace

➼ 6 rounds of: 30 seconds brisk pace + 1 minute slow pace

➼ Cool down: 5-minute stroll

Intermediate Plan (4x/Week)

➼ Warm-up: 5-minute easy pace

➼ 6 rounds of: 2 minutes brisk pace + 1 minute recovery

➼ Cool down: 5–10 minutes

Advanced Plan (5x/Week)

➼ Warm-up: 5-minute gentle walk + dynamic stretches

➼ 8 rounds of: 3 minutes fast pace + 1 minute recovery

➼ Add 1–2 hill intervals per session

➼ Cool down: 5-minute walk + static stretches

A Final Stroll

No matter your fitness level, interval walking offers a refreshing, accessible way to stay active. It’s about more than movement; it’s about rhythm, routine, and reclaiming time for yourself. So this May, let walking be your daily dose of self-care — and remember, your path to strength and wellness begins with a single step.

To help you stay energised and focused throughout your walks (and your day), consider supporting your body from the inside out with our Birch & Wilde Vitamin B-Complex. This gentle, food-grown blend is designed to support energy production, mental clarity, and a sense of vitality — because when your body’s running smoothly, every step feels a little lighter.

Let’s walk it out, one interval at a time.