Health and Fitness Information Center

Tips and techniques for a walking program

• Health Topics

• Asthma/Allergies
• Blood Pressure
• Blood Testing
• Body Fat Measuring
• Breast Exam
• Breastfeeding
• Cholesterol
• Defibrillator
• Diabetes
• Family Health
• Fitness
• Nutrition
• Safety
• Stress
• Thermometry
• Weight Control

A woman of average size can walk comfortably at brisk speeds of 3.5 to 4 miles an hour, while the average-sized man can walk at 4.5 to 5 miles per hour. Slower walking (2 miles per hour) can be advantageous for older people, cardiac patients, or people recuperating from illness. Walking at speeds of 5 miles an hour can burn as many calories as moderate jogging, but even slow walking can burn 60 to 80 calories per mile.

Tips and techniques for a walking program:

-If you're inactive but healthy, start with mile-long walks at a pace of three miles per hour five times a week. Over the course of a month, gradually increase your distance to three miles at a pace of four miles per hour five times a week. If you are unable to walk that fast, walk a little farther.

-You can increase the aerobic benefits of brisk walking in two ways. Swing your arms: your upper body needs a workout too. And as you get used to walking, carry a six-pound backpack or hand weights. You can substitute a briefcase or shopping bag for the backpack.

-Don't ride when you can walk. Incorporate walking into your daily routine. If you must take public transportation, get off a few stops early and walk to your destination

-If it's too hot or cold outdoors, you can walk for exercise in your local mall, or in any other climate-controlled environment. Many malls have instituted walking programs sponsored by the American Heart Association.

-Put variety into your walking program. Take a companion along. Try a different route, particularly leading to hilly territory, which will boost the aerobic benefits. If you get tired, alternate fast walking with strolling.