Walking workouts are a primary mode of aerobic exercise for many of my patients. In fact, I have patients who report walking for miles prior to their current injury or illness.

While walking or a “walking workout” can be great, it’s important to consider current exercise recommendations, in order to determine if your walking workout is truly enough.

You may be surprised to find that your walk around the block is not helping you as much as it could be.

(Click here to do a walking workout with Dr. Katie. Link also found at bottom of page)

What Are the Current Exercise Recommendations?

The American Heart Association has the following exercise recommendations for adults:

  • At least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
  • Add moderate- to high-intensity strength training (such as resistance or weights) on at least 2 days per week.
  • Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
  • Gain even more benefits by being active at least 300 minutes (5 hours) per week.
  • Increase amount and intensity gradually over time.1

What Counts for “Moderate-Intensity”?

Exercise intensity is measure in a unit called metabolic equivalents- commonly referred to as METs. Bascially, METs measure how much energy is required to complete a certain activity.

When it comes to exercise and weight loss, we tend to talk about energy expenditure in terms of calories burned. METs can help determine how many calories are burned during an activity as well.

One MET is how much energy is required to sit quietly. In terms of calories, one MET is about one calorie per 2.2 pounds of body weight per hour. So if someone weighed 100lbs, and they sat on the couch for 6 hours (we’ve all been there, haven’t we?) they would burn 272 calories just from sitting alone.2

While some people may think, “Hey! That’s great! Who knew I was burning calories just from sitting?” The sad truth is sitting for extended amounts of time has been linked to higher rates of all-cause mortality.3

In comparison, moderate-intensity activities allow for you to burn 3-6 times the amount of calories! Therefore, as a general rule, moderate-intensity exercises are found in the 3-6 MET range.

Examples include2:

  • Brisk walking (4mph)
  • Heavy cleaning (washing windows, vacuuming)
  • Doubles tennis
  • Biking (10-12 mph)

Walking is Moderate Intensity, So It’s Good, Right?

Yes and no. If you’re walking and you love it, good for you! A walking workout way better than sitting on the couch all day! However, I want to make sure you’re aware of how you can improve your workout and your health.

The key word in the walking recommendation is “brisk”. Also, it’s important to look at the speed recommendation of 4mph (at least).

Like I previously mentioned, many of my patients tell me they walk for miles. However, the speed is actually more important that the mileage when it comes to meeting guidelines and getting the health benefits.

A study done in 2008 found that less than 5% of adults in the U.S. actually meet the aerobic activity recommendations.4

Therefore, it’s very likely that most of us are not meeting guidelines. Furthermore, many of us may not realize we’re not walking fast enough to truly get a workout from our walk.

5 Ways to Check/Improve Your Walking Workout

1. Time a One Mile Walk

You can measure out a mile using apps on your phone. Click here for a list of top-recommended apps.

Or, you can get in your car, and look at your odometer to map out a mile.

Then go walk the mile you routed and time yourself.

If you’re walking at a moderate intensity, a mile should take you about 15 minutes.

**Remember! It’s okay to work up to moderate intensity! If you’re not there quite yet, don’t give up and don’t panic! If that’s you’re goal, you can get there one step at a time.**

2. Use a Metronome

There are also many metronome apps that you can download for free (Click here to see a list of free apps). However, my favorite is the Run Tempo-Runner’s Metronome (Click here to check it out!) It costs $0.99, but I think it’s very user friendly.

To walk with a metronome, you pick the beats per minute you want to walk at. For 4 mph, that’s 140 bpm.

Then you match your steps to the beat.

I will say this takes some practice, and I recommend starting at 100 bpm and then increasing it, so you get the hang of it.

The consistent metronome beep is hard to ignore, so this can be a really effective way to increase your cadence (steps per minute) in order to increase the intensity of your walk.

3. Use the Talk Test

This is a great one to use with friends (or if you don’t mind feeling a little silly).

If you’re doing moderate intensity activity, you should be able to talk, but you shouldn’t be able to sing.

Try this out the next time you’re walking with your neighbor or even on the phone. You should be able to hold a conversation but not belt out “One Fine Day” by the Chiffons.

4. Take Your Pulse

This is for all my math lovers out there! For all my math non-lovers, don’t panic! It’s not that much calculating.

Taking your pulse is useful if you know your max predicted heart rate (HRmax) and the range you want to be in for moderate intensity activity.

To calculate your HRmax you can use one of the following equations:

  1. 220-Age (This one is quicker, but not as accurate as equation #2, just FYI)
  2. 208- (.7x Age)

For moderate intensity, you want your heart rate to be between 50-70% of your HRmax.

Example:

Age: 73

Equation #1: 220-73= 147

147x.5= 73.5 (round to 74)

147x.7= 102.9 (round to 103)

So for a 73 year-old person (using equation #1), they want their heart rate to be between 74-103 beats per minute (bpm) during their walk.

Equation #2: 208-(.7×73)= 156.9 (round to 160)

160x.5= 80

160x.7= 112

Using equation #2, the 73 year-old person wants to be between 80-112 bpm on their walk.

The reason I like equation #2 better is that it gives that higher range, so we don’t risk underdosing ourselves. However, you can choose to use either.

Before you take this information out on your walk, I recommend taking your resting pulse. To take your pulse, hold your left hand (or right, doesnt’ matter) palm up. Then place your index and middle finger of your right hand on the wrist, just below the meaty part of your hand on the thumb side. You should feelt a little beat under your fingers.

Look at a clock or stopwatch and every time you feel that beat, count it (it can help to count out loud). Do this for a full minute. Once the minute is up, the number you got to is your resting heart rate. Normal resting is 60-100 bpm.

Now that you know your target heart rate during exercise, you will just check your pulse when you walk. You can do this intermittently, of course. There’s no set time or standard for when to take it, but get into your walk a bit before you take it. Instead of taking it for a full minute while you’re walking, count for 15 seconds and then multiply by 4 (remember you can use the calculator on your phone if you need to- no shame!)

If you’re within your target range, right on! If you’re not, try to adjust your steps/speed to get there.

5. Use a Rating of Perceived Exertion (RPE) Scale

This is a scale I often show my clients when we are working in the gym.

There are a couple different versions, but I like to use the simple 0-10 scale. Where 0 is “rest” or “no exertion” and 10 is “maximal exertion”.

Basically, you just want to do a little self-assessment as you walk. Identify if the walk is adequately challenging or not challenging enough.

For moderate intensity, you should be at 4-5. On this scale, 4 is “somewhat hard” and 5 is “hard”.

Click on the Download button for a PDF of the RPE scale for your phone or computerDownload

Remember to Add in Strength Training

It’s not uncommon for older adults to neglect the strength training recommendation.

Click here to read my article about the importance of higher intensity strength training for older adults.

Click here to check out my YouTube channel with all kinds of workout routines.

Key Takeaways

  1. In order to achieve the recommended exercise guidelines, walking workouts need to be at a “brisk” pace.
  2. Don’t neglect strength training in your weekly workout routine.
  3. You don’t need to do it all at once. Remember to build up to a quicker pace.
  4. If your walk isn’t at a “brisk” pace, don’t give up! Remember, some walking is better than none! If you like your walk to be a leisurely stroll and not a workout, that’s 100% okay!

Do a Walking Workout with Dr. Katie! Click here for a 15 minute, 1 mile walk!

Have the Strength to Live Life to the Fullest!

Sources:

  1. American Heart Association Recommendations for Physical Activity in Adults and Kids. (2021). Retrieved 2 June 2021, from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults?gclid=Cj0KCQjw2NyFBhDoARIsAMtHtZ4i1h48LnaasHvdaovEWQeG0pCGy8gBmjTK9X93c4ehZpBNu53LTpcaAtcFEALw_wcB
  2. Examples of Moderate and Vigorous Physical Activity. (2021). Retrieved 2 June 2021, from https://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-vigorous-physical-activity/#:~:text=Moderate%2Dintensity%20activities%20are%20those,at%203%20to%206%20METs.
  3. KATZMARZYK, P., CHURCH, T., CRAIG, C., & BOUCHARD, C. (2009). Sitting Time and Mortality from All Causes, Cardiovascular Disease, and Cancer. Medicine & Science In Sports & Exercise, 41(5), 998-1005. doi: 10.1249/mss.0b013e3181930355
  4. TROIANO, R., BERRIGAN, D., DODD, K., MÂSSE, L., TILERT, T., & MCDOWELL, M. (2021). Physical Activity in the United States Measured by Accelerometer. Retrieved 2 June 2021, from
  5. Photos from Canva.com or Google images under creative and common licenses

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