If there is one small positive that this pandemic has bought with it, it is that many more people are walking, whether it be for a break from the home office, an outing with the kids, to get some exercise, or simply to breath in some fresh air.
How often should I walk?
To begin with you should aim to start walking for approximately 10-15 minutes a day in addition to the everyday steps you may take when at your workplace or completing household tasks.
Gradually increase your time before eventually walking 20 to 30 minutes a day where you can expect to achieve considerable results.
How far do I need to walk?
In the early stages you should aim for 6,000 steps a day, eventually progressing to a standard target of 10,000 to 12,000 steps which equates to closely 8-10km.
For those who are walking to remain active and maintain their weight then 10,000 to 12,000 steps is recommended.
People who wish to use walking as an exercise to help lose weight are advised to aim for 15,000 daily steps.
How fast do I need to walk?
The speed you walk determines how much energy you burn, but there is no specific pace you must keep with. Walking is a progressive exercise and steadily you will become quicker as you become fitter in order to cover a greater distance in less time.
Interval-style walking can be very helpful whereby you power walk for 30 to 60 seconds before slowing down to recover. You repeat the short, sharp bursts and recovery process for the duration you walk.
This approach to walking is an effective way to improve cardiovascular fitness and enhance your metabolism.
sportsmed has highly experienced physiotherapists, sports doctors and an exercise physiologist who can provide assistance with fitness programs and goals.
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