You've probably heard that getting 10,000 steps a day is good for your health. While it's true that there are plenty of benefits of walking—it can improve your cardio and boost your mood—a 10,000 step target isn't manageable for everyone.
"If you're feeling overwhelmed, lower the benchmark for your step count goal," walking and fitness expert Joanna Hall says.
"You can make your daily target 5000 or 6000 steps," she adds, explaining that consistency is the most important thing.
On top of this, Hall recommends trying something she calls 'paced walks', which involves walking at a brisk pace for a short period of time.
"I recommend hitting your minimum daily step target and then on top of that, going out three to four additional times per week and working on your pace," Hall explains. "This is a fantastic way to boost your fitness levels if you're already hitting your step count."
Joanna Hall is a walking, fitness and wellbeing expert. She holds a master's degree in sports science from Loughborough University and was a sports medicine intern at Virginia Mason Sports Medicine Clinic in Seattle. She founded the WalkActive method, a program designed to improve your fitness and gait.
How to do a paced walk
You don't have to walk at a set pace during a paced walk, just a pace that is faster than your regular walking speed. "You should feel slightly out of breath, so that you shouldn't be able to hold a continual conversation with somebody," Hall says.
If you did want to set yourself a pace, Hall recommends a minimum of 3.5 miles per hour (or 5.6 kilometers). This is equal to a cadence speed of 120 beats per minute, if you would like to find a playlist to walk to.
Hall recommends walking for around 10 to 20 minutes, trying to gradually increase your pace over time.
If you're doing paced walks to improve your fitness, Hall recommends doing them in addition to your daily step count goal, rather than in place of.
Walking shoes to try
Need something comfy to support you on your strolls? Our guide to the best walking shoes can help. Alternatively, have a look below to find deals on our favorite tried-and-tested models.
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