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Written by Christine Zellers, MPP and Anneliese Kuemmerle, MS, RDN March 30, 2026
As we transition into spring, nature wakes up around us. The days are longer, and the first buds and early flowers start to appear. With the sun setting later, it’s also easier to spend a little time outdoors after work or dinner. As we gear up for warmer weather, it is an ideal time to restart your wellness routine. Spending more time outside being physically active by walking is a great first step. Check in with your healthcare provider first to make sure a new routine is safe for you.
Starting a walking routine with a few short walks spaced out throughout the week, and gradually increasing your time and distance, can help you develop a lasting healthy walking habit. The U.S. Physical Activity Guidelines for Americans recommend that adults aim for 150 to 300 minutes per week of moderate-intensity aerobic activity, like brisk walking, and include muscle-strengthening activities at least two days per week.
Walking after a meal can support blood sugar following meals because your muscles use glucose for energy during activity. Physical activity helps your body use insulin better, which can help manage blood sugar and lower your risk for type 2 diabetes. Activity like brisk walking at a moderate pace can also help prevent heart disease by lowering LDL (“bad”) cholesterol and increasing HDL (“good”) cholesterol.
Moderate-intensity activity is movement that increases your heart rate and breathing. One way to know you are working at a moderate pace is the “talk test.” You can speak in full sentences but would be out of breath if you tried to sing. If you can’t say more than a few words without needing to catch your breath, you’ve likely moved into vigorous intensity. Everyone is different, so a moderate intense pace is not the same for everyone. As we build up endurance, we may need to adjust our walking speed and distance to reach moderate intensity effort.
Start with a realistic walking plan you can achieve and repeat throughout the week. One approach is setting aside ten minutes a day, like after dinner, and doing that most days for a week or two before gradually increasing your walk up to 12 or 15 minutes. Short walks still count but make sure you are walking for a minimum of ten minutes at a time. A ten- or fifteen-minute walk after dinner is a great place to start because it fits into a routine you may already have.
Another option is to pair outdoor walking time with something you already do. Take a phone call outside, listen to a favorite podcast while you walk, or do quick loops around your yard while you wait for laundry. Suggest walking meetings at work when possible to squeeze in more movement during the work day.
We can also spend more time being active outside on the weekends. If weekdays are busy, adding one longer walk, trip to the park, trail stroll, or gardening session on the weekend can help you reach 150 minutes of moderate-intensity physical activity. Explore a new place to walk and enjoy all of the sights of spring! The Cape May County Walking Guide lists local trails, beaches, boardwalks, and state parks throughout the county. To access it, search “Cape May County Walking Guide” online or stop by the Rutgers Cooperative Extension office for a free hard copy.