My recent fitness commitment started with having to walk our dog. Because our dog is crazy active, we need to make sure she’s doing something. In the beginning, that was three walks a day, one in the morning before work, one during the day and one after work. My husband and I took turns and we were able to make this work for a long time, although it took up large portions of our day. To give ourselves more time, my husband was able to teach her to chase a frisbee (never a ball though).
Walking was a great starter exercise for me and helped launch me back into being fitter. If done properly, walking can have the benefits of more strenuous exercises like cycling. It takes longer to get those benefits but they are there. The main idea is to get your heart rate up so that is the best measure on whether or not you’re walking brisk enough. You have to walk at a pace of five kilometres per hour or in my case, uphill. Up big hills. The biggest ones in your neighbourhood. I benefited from having a large hill just down the street from me.
Some research appears to indicate that intensity in exercise matters and experts currently recommend moderately intense exercise for 30 minutes a day. Exercise experts recommend setting a pace of moderate intensity where you would be able to talk but not sing, just on the edge of breathlessness:
Ultimately, because I combine walking with running and weightlifting in a week, I walk at a relaxed stroll and don’t worry too much about pace. If it was one of my main forms of exercise, I hope I would strive for a faster pace, but maybe I wouldn’t…