increasing the distance you walk quickly before returning to a moderate walking pace.increasing your walking speed gradually by including some quick walking.You can increase the intensity of your walks by:
Our bodies tend to get used to physical activity, so continue to increase your intensity as you improve your fitness levels. This simple rule of thumb means that you walk safely within your target heart rate, which brings about health gains. Instead, pace yourself so that you can still talk. Walking fast burns more kilojoules per hour than walking slowly, but this doesn’t mean you have to push yourself until you’re breathless. As your fitness improves, you will be able to walk a longer distance and use more energy. Plan to cover a set distance each day and monitor how long it takes you to walk this distance. A comfortable intensity for walkingįor most people, there is little difference in the amount of energy used by walking a kilometre or running a kilometre – it’s just that walking takes longer. The recommended number of steps accumulated per day to achieve health benefits is 10,000 steps or more. You can measure your movement throughout a day and compare it to other days or recommended amounts. Wear a pedometer while walkingĪ pedometer measures the number of steps you take. Some people find that keeping an activity diary or log also makes it easier. You may find that asking someone to walk with you will help make it a regular activity. Remember, you use the same amount of energy no matter what time of day you walk, so do what is most convenient for you. Try to make walking a routine – for example, try to walk at the same time each day. Walk the dog (or your neighbour’s dog).Get off public transport one stop earlier and walk to work or home.Take the stairs instead of the lift (for at least part of the way).Some suggestions to build walking into your daily routine include: Physical activity built into a daily lifestyle plan is also one of the most effective ways to assist with weight loss and keep weight off once it’s lost. You can achieve this by starting with smaller bouts of activity throughout the day and increasing these as your fitness improves. If your goal is to lose weight, you will need to do physical activity for longer than 30 minutes each day. If it’s too difficult to walk for 30 minutes at one time, do regular small bouts (10 minutes) 3 times per day and gradually build up to longer sessions. Moderate activities such as walking pose little health risk but if you have a medical condition, check with your doctor before starting any new exercise program of physical activity. ‘Brisk’ means you can still talk but not sing, and you may be puffing slightly. To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. increased muscle strength and endurance.improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes.reduced risk of heart disease and stroke.increased cardiovascular and pulmonary (heart and lung) fitness.This is known as weight-bearing exercise.
You carry your own body weight when you walk. There are various clubs, venues and strategies you can use to make walking an enjoyable and social part of your lifestyle. Walking for fun and fitness isn’t limited to strolling by yourself around local neighbourhood streets. Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. Physical activity does not have to be vigorous or done for long periods in order to improve your health.
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Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. Walking is a great way to improve or maintain your overall health.
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