I recently had surgery and was told my return to proper exercise must be gradual: no heavy lifting until four weeks post-surgery, and low-impact with a slow build. I can tell you now those words didn't land well with me, as someone who trains four to five times a week and loves nothing more than throwing heavy weights around.

That said, walking workouts tick so many boxes for me: they're low-impact, free and help boost mindfulness. Walking also strengthens your ligaments, bones and muscles, and can lower your risk of chronic conditions like stroke, high blood pressure and blood sugar issues by boosting cardiovascular fitness.

With an incline and speed, you're not just increasing resistance and intensity, but also overall energy expenditure. In fact, studies show pace and/or intensity matters more than distance alone for improving several health markers.

Below, I share a walking workout I've been using before and after surgery to help me feel like I'm still benefiting physiologically and psychologically during recovery. As a reminder, if you’re returning to exercise following surgery or illness, or if you’re dealing with a specific injury, it’s always best to seek personalized advice from a qualified professional before following anyone else's routine.

First of all, this is as simple as it gets in terms of programming. Hit the maximum incline on your treadmill (I use a Technogym Run, which offers 18%), then find a challenging walking pace you can maintain for however long you choose to exercise. 5. For me and my short legs, that allows me to maintain a quick speed without jogging.

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