7-Day Walking Plan to Reduce Inflammation, Created by a Certified Trainer

Walk your way to a healthier you with this trainer-approved walking routine.

Reviewed by Dietitian Maria Laura Haddad-Garcia

Is inflammation preventing you from feeling your best? If so, you’re not alone. According to the StatPearls, nearly 125 million Americans live with some form of chronic inflammation. Chronic inflammation has many risk factors, such as poor diet, lack of physical activity and stress. Fortunately, there are plenty of natural ways to reduce inflammation and boost your overall health, such as walking.

Related: 10 Ways to Reduce Inflammation

How does walking help lower inflammation? And how much walking is enough to reap the benefits? Read on for our trainer-approved seven-day walking plan that will show you how to make walking part of your fitness routine while combating inflammation.

How Walking Helps Reduce Inflammation

While it may sound too good to be true, walking can be a great way to fight inflammation. Research, such as a 2021 review in Clinical and Experimental Medicine, suggests that physical activity triggers the release of anti-inflammatory molecules and increases immune cell circulation. These molecules lead to a balanced inflammatory response from your immune system. Exercise also reduces inflammation by improving circulation, which helps deliver oxygen and nutrients to tissues while removing inflammatory byproducts, per a 2023 review in the International Journal of Molecular Sciences.

Rachel MacPherson, CPT, an ACE-certified personal trainer with Garage Gym Reviews, tells EatingWell, “Walking is a fantastic way to recover from other exercises that cause inflammation in the tissues, such as strength training, but it’s also effective for combating inflammation in general since it helps regulate your immune system function. White blood cells and cytokines are affected by moving your body, and the T-cells that fight inflammation get put into action in response to muscle activation.”

How Much to Walk for Lower Inflammation

Determining how much you should walk to lower inflammation depends on various factors, such as age, gender, fitness level and health status. The Physical Activity Guidelines for Americans recommends getting at least 150 minutes of moderate-intensity weekly exercise, which works out to five 30-minute walks each week.

“How much you walk to reduce inflammation will be unique to your needs, lifestyle and fitness level,” says MacPherson. “Walking about 20 to 60 minutes per day is ideal for most people—20 minutes is enough to boost your immune system and fight inflammation, but 30 minutes of activity at least five days per week is the minimum recommended amount, but you can take it slow and work your way up to this level if you’re new to exercise.”

The most important consideration for helping reduce inflammation through exercise is consistency. Aim to walk most days of the week, but don’t overthink it. If you're just starting, begin with shorter walks and gradually increase as your fitness improves. Listen to your body and pay close attention to how it responds so you can adjust your walking routine accordingly.

Related: The Fastest Ways to Reduce Inflammation

7-Day Walking Plan for Inflammation

If you’re ready to try walking, here’s MacPherson’s seven-day walking plan to reduce inflammation. Use this plan as a guide or adjust it as needed.

“Listen to your body, and if any day feels particularly challenging, it's perfectly OK to adjust the duration or pace of your walks. The goal here is consistent, gradual progress, not immediate intensity,” advises MacPherson.

Day 1: Establish Your Starting Point

Day 1 is all about creating a relaxed baseline for the week ahead. “Start with a leisurely 15-minute walk. Ideally, take this walk in the evening when the day's activities are winding down. This slower pace aids in relaxation and helps to establish a calm baseline for your week,” says MacPherson.

Day 2: Gradual Increase

Increasing walking time will boost circulation and kick-start your body’s inflammatory response. MacPherson advises, “Add a five-minute morning walk to your routine, in addition to your evening walk, to help get your body moving at the start of the day and increase circulation, which is key in reducing inflammation since nutrients and anti-inflammatory cells travel through your bloodstream.”

Day 3: Introduce Varied Terrain

Switching up the terrain you walk on engages multiple muscle groups to help fight inflammation. “Continue with your morning and evening walks, and look to introduce different terrains, like a gentle slope or a grassy path, during your evening walk,” says MacPherson. “Adding variations will engage different muscle groups, improve joint flexibility, and reduce swelling while increasing the muscle activation that can stimulate your immune system.”

Day 4: Take Midday Mini Walks

Incorporate short walks throughout your day to keep your body in motion and reduce stiffness and inflammation. “On top of your existing routine, add two five-minute daily walks,” advises MacPherson. “These short bursts of activity can be a brisk walk around your office or a quick speed walk in your backyard, to the mailbox or corner store, or down your hallway at home. The idea is to keep the body moving periodically throughout the day, which can help reduce stiffness and inflammation when you spend a lot of time sitting or standing in one position.”

Day 5: Increase Evening Walk Duration

“Extend your evening walk to 20 minutes to reduce stress and inflammation and help you wind down before bed. If possible, choose a natural setting like a park, as nature calms the mind and body and helps prepare you for rest.” Poor sleep quality may increase inflammation, while having a good night's sleep can help heal any inflamed tissues, explains MacPherson.

Day 6: Introduce Moderate-Paced Walks

Turning it up a notch by introducing a moderate-paced walk can elevate your heart rate, which is a fantastic strategy for lowering inflammation. “Maintain your walk durations, but pick up the pace slightly during your morning walk,” says MacPherson. “This increase in intensity helps to improve blood circulation, which is beneficial for reducing inflammation and can build your cardiovascular system so it becomes more efficient and effective at delivering nutrients and anti-inflammatory compounds to your tissues.”

Day 7: Reflection and Relaxation

“Conclude your week with a 30-minute relaxed walk in a peaceful environment, like a nearby lake, stream or quiet neighborhood. Use this time to reflect on the week and how your body feels. The goal is to combine physical movement with mental relaxation, to reduce overall inflammation, especially any caused by stress hormones such as cortisol.”

Related: How to Do Walking Meditation, According to Experts

The Bottom Line

If you want to reduce inflammation while enhancing your overall health and well-being, walking is an excellent way to do so. Walking helps reduce inflammation by improving circulation, which delivers oxygen and nutrients to tissues while removing inflammatory byproducts. The recommended amount of physical activity for most adults is at least 150 minutes of moderate-intensity exercise per week or about 30 minutes daily, five days a week. However, even 5-minute walks a few times daily can help tame inflammation.

Read the original article on Eating Well.