Walking tips

Gwen Morten
By Gwen Morten Latest Reply 2011-09-11 13:48:03 -0500
Started 2011-09-08 21:52:21 -0500

Calling All Walkers: Use This Minute Rule
By RealAge

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Walking is an easy exercise, but use this minute rule to make sure you're hoofing it hard enough to get the minimum benefit.

Strap on a pedometer and make sure you're taking about 100 steps a minute. This will help ensure that you meet baseline exercise requirements for intensity level.

The Meaning of Moderate
For maximum health, you want to aim for 30 minutes of moderate-intensity exercise on most days of the week. But what does "moderate" mean? In a study, researchers found that men needed to take 92–102 steps a minute and women needed about 91–115 steps per minute to elevate their heart rate and oxygen intake high enough to qualify their activity as moderately intense. How fit is your heart? Take this heart-rate recovery quiz.

Watch Your Steps
If you are new to exercise or have a health condition, check with your doctor before trying to hit the benchmark of 100 steps per minute. If exercise is old hat to you, don't let yourself get too comfortable with the number. As the researchers pointed out, this is really the minimum walking pace that qualifies as moderate-intensity exercise. Here are a few other tips to help you get fit faster:

Never used a pedometer before? This video will tell you everything you need to know to pick one out.
Have a healthful snack before you walk. A handful of these might help you burn more fat.
Ready to move beyond 100? Use this fun interactive tool to set new walking goals and track your progress.

12 replies

MewElla 2011-09-10 12:57:13 -0500 Report

I have walked everyday for exercise after diagnosed with diabetes. My little pedometer, just put in my pocket and it works like a charm..Had mine so long now forgot the name of it, very inexpensive one I bought at Walmart …Started small, now everyday I walk over 5 miles…It's the best thing I have done for myself…lost so much weight and just feel great.

tleary 2011-09-10 14:10:13 -0500 Report

Awesome! One ? how do you handle the hottest days? I love to walk, but live in North Carolina and the heat and humid months are awful…even the mornings and evenings are awful…

MewElla 2011-09-10 17:55:42 -0500 Report

I live in Texas and the extreme high temps over 100 and high humidity forces me to walk in the large stores, like Lowes, Walmart, etc..first park way out in pking lot, walk in, around the inside several complete times, up and down ea and every isle at least 3-4 times, until I almost get the steps in…it is cool or warm, whatever the weather, there are people since I am by myself when walking, security is better…I walk till I hit my goal ea and everyday. I do not take a day off since diabetes does not take a day off me…Good Luck to you and keep me posted how you are doing…I started with a mile and then worked up my endurance on a daily routine till now, when I finish not winded or exhausted, tired but not wiped out…

tleary 2011-09-10 21:03:48 -0500 Report

Good suggestion…however, I will need to wear blinders to keep from wanting to shop…LOL

GabbyPA 2011-09-11 08:18:32 -0500 Report

Oh, I think we are twins. I would have to wear blinders in Lowe's. Maybe I should walk in the mall when it is closed.

tleary 2011-09-11 13:48:03 -0500 Report

good idea…a school track is also good, in good weather!…like they say, where there's a will, there's a way.

katlovsdan 2011-09-10 12:37:58 -0500 Report

just wanted to let you know i always lose my pedometer after some time so now i keep it in my sock so i cannot lose it.

GabbyPA 2011-09-10 09:32:17 -0500 Report

I have had 3 pedometers and find they get wanky after just a few months. Dose anyone have a good pedometer they can recommend?

Richknowbody 2011-09-11 10:28:02 -0500 Report

Cardio-Trainer for android phones is the best I have found.
You will be very impressed by it. It is a free application.