If you’re looking for a way to rev up your walking program, interval training is a simple yet powerful option. It’s done by alternating bursts of intense activity with periods of lower activity to provide a change of pace for your body and your brain. High-intensity exercise isn’t right for everyone, so check with your health care provider before starting interval training. If you’re ready to give interval training a try, follow these tips:

• Start simple. For one or two minutes, walk as though you’re trying to catch a bus or running late for a meeting. Then resume your regular pace.

• Get creative. If you’re outside, walk faster between specific landmarks, such as trees, mailboxes, or signs. If you’re on a treadmill, increase your speed and elevation for a set duration of time.

• Continue to challenge yourself. As you progress, gradually increase the frequency and/or duration of intervals.

Walking 30 minutes a day, five days a week can improve your health and fitness. Adding variety with interval walking can enhance the benefits and keep your interest.