Walk for health
| | |

Walk For Health

Walk Your Way to Good Health!

The simplest, safest, and least expensive exercise is walking. But how fast should you walk?

Research has shown that walking at speeds of 3.5 to 4.5 miles an hour – that’s brisk walking, not strolling – produces cardiovascular benefits.

A woman of average size can walk comfortably at brisk speeds of 3.5 to 4 miles an hour, while the average-sized man can walk at 4.5 to 5 miles per hour. Slower walking (2 miles per hour) can be advantageous for older people, cardiac patients, or people recuperating from illness. Walking at speeds of 5 miles an hour can burn as many calories as moderate jogging, but even slow walking can burn 60 to 80 calories per mile.

One-Mile Walking Test

If you are thirty to sixty-nine years old and want to evaluate your general aerobic fitness level, walk one mile as fast as you can and time yourself. Then, compare your results with the following chart.


Category

Male (min:sec)

Female (min:sec)
 
Excellent less than 10:12 less than 11:40
 
Good 10:13 – 11:42 11:41 – 13:08
 
High average 11:43 – 13:13 13:09 – 14:36
 
Low average 13:14 – 14:44 14:37 – 16:04
 
Fair 14:45 – 16:23 16:05 – 17:31
 
Poor more than 16:24 more than 17:32
 
 

Tips and techniques for a walking program:

  • If you’re inactive but healthy, start with mile-long walks at a pace of three miles per hour five times a week. Over the course of a month, gradually increase your distance to three miles at a pace of four miles per hour five times a week. If you are unable to walk that fast, walk a little farther.
  • You can increase the aerobic benefits of brisk walking in two ways. Swing your arms: your upper body needs a workout too. And as you get used to walking, carry a six-pound backpack or hand weights. You can substitute a briefcase or shopping bag for the backpack.
  • Don’t ride when you can walk. Incorporate walking into your daily routine. If you must take public transportation, get off a few stops early and walk to your destination.
  • If it’s too hot or cold outdoors, you can walk for exercise in your local mall, or in any other climate-controlled environment. Many malls have instituted walking programs sponsored by the American Heart Association.
  • Put variety into your walking program. Take a companion along. Try a different route, particularly leading to hilly territory, which will boost the aerobic benefits. If you get tired, alternate fast walking with strolling.

Tips and techniques for a walking program:

  • If you’re inactive but healthy, start with mile-long walks at a pace of three miles per hour five times a week. Over the course of a month, gradually increase your distance to three miles at a pace of four miles per hour five times a week. If you are unable to walk that fast, walk a little farther.
  • You can increase the aerobic benefits of brisk walking in two ways. Swing your arms: your upper body needs a workout too. And as you get used to walking, carry a six-pound backpack or hand weights. You can substitute a briefcase or shopping bag for the backpack.
  • Don’t ride when you can walk. Incorporate walking into your daily routine. If you must take public transportation, get off a few stops early and walk to your destination.
  • If it’s too hot or cold outdoors, you can walk for exercise in your local mall, or in any other climate-controlled environment. Many malls have instituted walking programs sponsored by the American Heart Association.
  • Put variety into your walking program. Take a companion along. Try a different route, particularly leading to hilly territory, which will boost the aerobic benefits. If you get tired, alternate fast walking with strolling.
The Benefits of Exercise
Free Exercise
Make Walking a Part of Your Everyday Life
Fitness Banner

Similar Posts

  • |

    Aches and Pains

    Muscles and Joints – Preventing Aches and Pains Nearly everyone has experienced stresses and strains to those parts of the body responsible for movement: the bones and muscles; major joints like the knee and ankle; and the tendons and ligaments – the soft connective tissues that transmit movement among muscles and joints.  Though sometimes referred…

  • | |

    Options

    Move It or Lose It: Fun Ways to Get Off the Couch (and Actually Enjoy It) Let’s be real—exercise can feel like a chore. But staying active doesn’t have to mean slogging away on a treadmill while staring at the gym’s suspiciously ancient motivational posters. You’ve got options, my friend. You can go for a…

  • SMART Fitness Goals

    SMART goals are specific, measurable, attainable, relevant, and time-bound objectives that help you stay focused and motivated in achieving your goals. Here’s a breakdown of each element: Specific: A specific goal is focused and well-defined, making it easier to understand and work towards. When setting a specific goal, it’s helpful to answer the following questions:…

  • |

    Training Specificity

    The Power of Purposeful Training Training for a specific activity is a transformative experience. Pushing yourself to learn a new skill, committing to a structured routine, and ultimately conquering a challenging goal—whether it’s crossing a finish line or conquering a steep climb—can be incredibly rewarding. This journey taps into a part of ourselves that daily…

  • | |

    Healthy Eating

    Not as Difficult as You Might Think Eating healthfully isn’t as difficult as some people think. You don’t necessarily have to make radical changes in the way you eat or give up your favorite foods. The tips offered below should help make healthy eating a little easier. With countless diets, programs and products promising to…

One Comment

  1. I have been trying to walk for about an hour every day when the weather is nice. That is not very often here in Seattle.

Leave a Reply

Your email address will not be published. Required fields are marked *