If you start going for longer walks regularly, you may want to invest in a waterproof jacket and some specialist walking shoes for more challenging routes. If you're walking to work, you could wear your usual work clothes with a comfy pair of shoes and change shoes when you get into work.įor long walks, you may want to take some water, healthy snacks, a spare top, sunscreen and a sun hat in a small backpack. Before you startĪny shoes or trainers that are comfortable, provide adequate support and do not cause blisters will do. A brisk 10-minute daily walk has lots of health benefits and counts towards your recommended 150 minutes of weekly exercise. Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier.
BRISK WALK HEART RATE FREE
Website supported by the National Cancer Institute and Arizona State University.Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. 2008 Physical Activity Guidelines for Americans. United States Department of Health and Human Services. In bad weather, walk on a treadmill or in an indoor shopping mall.Ĭenters for Disease Control and Prevention (CDC) Walking Pocket Guide.Music is motivating and keeps your pace steady, but make sure you can still hear traffic.Ask a friend or coworker to be your walking buddy – you'll keep each other on track.If your schedule is packed, even 10-minute power walks can help.Treat it like a meeting so you won't let it slide. Block off walking time in your daily schedule.Everything counts, whether it's walking to your mailbox or going grocery shopping. You don't have to do all your steps in one go.Your steps should feel natural and smooth, with your foot rolling from heel to toe.
Walk tall with your head up, stomach slightly tight, and shoulders relaxed. Whether you’re walking outside or on a treadmill, go slow for a few minutes, then pick up the pace. If you don’t have a step tracker, it’s roughly 2,000 steps to one mile. Some newer phones will track your steps even without a special app. If you carry your smartphone everywhere, you can try an app like Map My Walk, Pedometer++, or any of hundreds of others. Don’t forget some comfy socks that fit snugly.Ī wearable tracker like a Fitbit or Jawbone will log every step you take and can keep you motivated (and you can connect them to your missions on Rally). If you have flat feet, high arches, or other needs, shop at a store shop with knowledgeable staff. Your shoes should be lightweight, cushioned, and flexible enough to bend in your hands. You may be surprised at how quickly your steps add up. If your goal is 3 miles a day, that’s about 6,000 steps (the actual distance will depend on your height and stride, or step length). If you don’t move much at all, try for 2,000 steps a day at first and add 1,000 steps each week. Sound like Mission Impossible? The key is to work your way up to that goal. Healthy adults should try to get in 10,000 steps over the course of a day. Just an hour and fifteen minutes of this level of workout each week can improve your health. If you’re going 4.5 miles per hour or up a steep hill, that’s vigorous exercise just like running or biking. For most people, this is a sign that they’re in their target heart rate zone. If you don’t have a fancy gadget, you’re going at the right pace if you can still carry on a conversation while walking but can’t sing a song. You can use our handy exercise log sheet to track your time over a week. You’ll need 2.5 hours of this level every week, so many experts recommend 30 minutes a day, five days a week. Walking at least 3 miles an hour counts as moderate exercise. Studies show it boosts your mood and creativity and can even be a form of meditation. Walking in nature is especially good for your mental health.