How fast you have to walk to stimulate heart health

Walking is a popular form of exercise for a good reason: it has a weak, accessible and free impact apart from a pair of support shoes.

However, an occasional walk in the neighborhood may not be intense enough to improve heart health. Here is how vigorously you should walk to raise your heart rate and take advantage of the significant advantages.

How to know if you are walking fast enough

Most adults will have to walk faster than 3 miles per hour to reduce their risk of heart disease. However, it can be difficult to assess the speed at which you are running unless you are on a treadmill.

One way to assess your pace is to follow your heart rate with a fitness device. To estimate your optimal heart rate area for exercise, start by subtract your age of 220 to obtain your maximum heart rate. For a moderate intensity exercise, aim at 50 to 70% of your maximum heart rate.

You can also use the discussion test to check your intensity. During moderate exercise, you should be able to speak but not sing. If you do the exercise vigorously, you should always manage a few words at a time without dropping out. Your pace can vary day by day depending on what you feel.

“The goal is to feel better after exercise, and you don’t need to do too much,” Testwell Gerald Jerome, PHD, Faha, a behavioral exercise and professor in the Kinesiology department of Towson University, told Testwell. “Some days you might have lower energy. Think of sticking to your routine even if you are at a slower pace. ”

Tips to increase the intensity of your walks

Your rhythm and intensity will depend on your level of physical shape. “The intensity is relative. What is a quick walk for a person can be too fast or slow for another,” said Jerome.

If you are already walking regularly, you may notice that your usual route is starting to feel easier than before. If you notice that a promenade in your favorite park does not seem to be a sufficient challenge, there are a few things you can do that will increase your intensity.

“On the treadmill, you can add one minute or two to a higher slope before returning to your usual slope and speed,” said Jerome. “If you have a walking route, you can change your route to include hills.”

Another way to increase intensity is to integrate faster intervals into your regular routine.

“On the treadmill that could look like a minute or two at a faster rate, then at your usual pace,” said Jerome. “If you walk in your neighborhood, it could mean walking faster for a few houses, then come back to your normal pace.”

How many walking you really need every week

Adults need 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week, according to the most recent directives. If you cannot find an uninterrupted 30 minutes to walk, experts say that you can still benefit from the shorter and more frequent intervals, like two 15 -minute daily walks.

Jerome said that small changes – such as park further from your destination or take the stairs instead of the elevator – also add to your overall daily activity.