Deciding to become a little more active than you are right now leads to improvements in your health and outlook on life. It’s easy to increase your walking amounts, since you already do it throughout the day. But how much more should you do? How often should you do it? How fast should you go? For how long? These walking FAQs are important to consider when building a walking exercise program.
The FIT formula – Frequency (how often), Intensity (how fast) and Time (how long) – helps you find answers. When you do any physical activity, start at a low level and increase slowly. This goes for walking amounts, as well. Doing too much too fast can lead to injuries that set you back instead of move you forward. When you’re ready to increase your activity, alter just one part of the FIT formula at a time.
“That way, if trouble begins, such as pain in the knee, it is easier to tell which component of the exercise program caused the problem,” says Sharon Hame, MD, assistant professor of orthopaedic surgery at the University of California at Los Angeles School of Medicine. “Then the problem can easily be corrected and another area of the program advanced.”
TO START: If you can tolerate only a five-minute walk, then start by walking just five minutes two or three days per week, maybe as slow as one mile per hour (mph). If you already walk occasionally but want to start a walking exercise regimen, walk at least 10 minutes to 15 minutes while maintaining 2 mph or 3 mph, three days per week.
To determine approximately how many mph you walk, or the intensity, count how many steps you take in one minute at the pace you walk for exercise. Divide the number of steps you take in that one-minute period by 30. For example, if you walk 67 steps in one minute, divide 67 by 30. Your walking speed is 2.23 mph. You'll cover just under a quarter of a mile in a 10-minute walk at 2.23 mph.
TO INCREASE: Every four to six weeks, bump up your frequency a notch by adding one more day per week. In two months, your walking amounts should increase – you should be walking four or five days per week – even if you don’t increase how fast or how long you walk. When you’re ready to make a second increase, choose either to walk the same distance faster or walk a few minutes longer at your usual pace.
If your joints hurt when you walk longer, it’s okay to move slower while you adjust to your walking exercise regimen. Remember that it’s not cheating to drop down to an easier level for a while. In fact, a recent study showed that walking at a 2 mph pace still burns calories while producing 25 percent less stress on knees. Lowering your intensity is preferred over decreasing frequency or not moving at all. “I always advise my patients to continue an exercise program but modify it to limit pain and discomfort,” says Dr. Hame.
You know when you need to slow down and when your body can “go the extra mile.” Adjust your intensity and the length of your walk, as necessary, while maintaining your frequency and you may find you’re walking faster and longer – and reaping more health benefits – before you know it.
Thanks in advance
Ben
I'm 56 years old with arthritis and I've been walking going on 6 months. I try to walk 4 to 5 days a week. I have slowly increased my walk to around 2 hours each session. I haven't had too many problems thus far, but everyone tells me that 2 hours is too long. So how much is too much?
Thank You,
Ken
i am 39 years i want loose 5kg i am walking daily 2miles should take off once in week how much time will req.me to loose 5kg pl.advise
Walking and I will continue untill I am only 90 to 100
Please guide me your views whether I should stop walking as due to heel pain, which is very acute in the morning when I just woke up, is creating lot of problem to me.
Please give your advice.
Regards
RAJIV MADHAV
i walk daily 30 to 40 mins . is this enough to lose weight ?
I am a retired podiatrist and my suggestion to you is to soak your feet after each walk in warm water for 15 to 20 min after each walk.
Consider on getting a soft to firm arch support
Or getting a soft insole for your shoes and walk in a good pair of walking sneakers.
My wife walks with Rebook Easy Toner and loves them
i m mruyunjaya
my height is 5feet 11 inch and my weight is 84kg.
i want to reduce my balley so plz
give me some tips who far can i walk in the mornig so reduce it.
and loos my weight.
i am 150 lbs and my height is 5 ft 2 inch. i cannot walk in treadmill but cant walk more than speed 3 . i walk one hr in the morning in speed 3 and one hr in the evening in speed 3...my problem is i cant walk more than speed 3 ...i just cant ...tied a lot but cant....i have a "thing" in dec 12 th ...if i walk in speed 3 two hrs a day ...means 6 miles a day....then how much weight will i lose in this two mnths ? i have to lose atleast 25 to 30 lbs...pls advice me how much and what should i do ?
I have started walking daily around half hour to 2 hours varying on any day.that means some times half hour , or one hour or even two hours.
I do not find any stress on knees.Earlier I have not having habit of doing any exercise.
I take aten 25 tablet.
I had a fight with my wife when i did 16 rounds to a building complex -totalling around 2 hours.
I was having competition with other walkers thats why i did it. I did not had any pain even thereafter.
my wife syas u should not compete with others and should increase rounds one round per week starting with 5 rounds
Pl advise-Regards
excessive knee pain prevents walking. should be shifted for cycling
I decided all of a sudden last Sunday morning to change my 'free time' habit of laying on the couch playing PS3 and drinking a Bud Light Lime every so often, more times than not.
I am committed! I started out heavy, did 4 fast walk laps and 1 high speed run lap. I'm now up to 4.70 miles in 1 hr 23 minutes. I love venturing into the neigborhood rather than going in circles around the track. I cover so much more ground and there's more shade to keep me from over-heating.
Keep your focus, let your mind guide your walk not your brain...in other words don't think to hard about it. Place one foot in front of the other and walk/run until you start feeling it a bit. Once you start feeling it a bit...whether tired or muscle pain...start your way back to your pad but take a different route. You won't believe how many more steps you still have the energy to achieve and the miles will add up.
Go For It...Only YOU can decide how much you are willing to tred on the great land the good Lord as placed in front of you...Onward and Forward!
Ready...Set...GO!
Peace!
Michael
the last 8 weeks i have started a walking program - i have walked 235 miles in about 10 weeks. i see results however i am not weighing myself because when i first did, i gained. i know muscle weighs more than fat so i am being patient. i am 62 and a boomer that believes myself to be young at heart and in body and in many ways healthier than a lot of the kids. from all i have read it looks as if walking burns fat more than any exercise. i am feeling that effect. any other comments / suggestions?
i have diebites and it is under control because i watch my diet and excerise .i also walk my dogs 2 big chow chows
Happy walking to everyone.
damage to my knees. I have just walked 3 miles in 50 minutes, I wanted to see how I did. I'm not sure about the miles or time but my legs are not to bad just aching a bit knees a little sore. I'm the only one of five children not crippled with arthritis, am I doing the wrong thing or could walking/jogging help make my joints stronger. I would be grateful for advise.
Many thanks
I started walking a mile a day last week. I have osteo arthritis in both knees and now they hurt so badly even while in bed. The Aleve that normally helps does not seem to be as effective and I really hate to stop walking. My weight is 290 pounds and i know that the walking will help me to shed some of those. I don't want to be a quitter to my walking partner either. Any advice, and thanks in advance.
Fadiylah
Ramesh - it sounds like you are doing great. A visit to your doctor will confirm it
Javed, you're doing great on the exercise part. If you are not losing weight, it might be time to calorie count.
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