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:. Published: April 16, 2004 / Author: Welloria Team

Walking the Right Way

Ranked the most popular form of exercise, walking is one of the easiest and most cost-effective workouts out there. For only the purchase of a suitable pair of shoes, you can give yourself the benefits of disease prevention, improved emotional health, and enhanced physical appearance. Even though walking doesn’t demand learning a new skill, adhering to certain guidelines and techniques results in a more advantageous and risk-free workout.


Frequency, Duration, Intensity

The main determinant in achieving a positive outcome is walking within the suggested ranges of frequency, duration, and intensity. Beginners should start by walking for 15-20 minutes 3-5 days a week. If walking is your primary source of exercise, gradually increase the duration to 40-60 minutes (30 minutes is the minimum) and increase the frequency to 5 days a week (4 days is the minimum) by increasing your weekly total walk time by 10% each week. In terms of intensity, maintain a target heart rate (THR) of 60-70% of your maximum heart rate (MHR) by walking at a brisk, but comfortable, pace.

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