Archive for the ‘Staying Motivated Walking’ Category:
How Fast For Fitness Walking, A Look At Average Walking Speed
The pace or speed at which a person walks is contingent upon a variety of factors. These factors include gender, age, physical condition, as well as stride length, and the type of surface the fitness walking is being done on. When it comes to average walking speed there are some guidelines that are worth being aware of. Here we take a look at averages.
Women average about three miles per hour when they walk. This works out to be 20 minutes for every mile when they are walking on a flat surface such as pavement. For the average woman who walks with a friend she should be able to have a conversation without running out of breath, although her breathing will be slightly heaver than normal.
A man is able to walk at a slightly quicker pace- an average of 3.5 miles an hour. This is attributed to the fact that men have longer legs then women and therefore their stride is longer. Another reason is because men have more muscle which plays a role in the speediness with which they walk.
Regardless of whether you are male or female, if you walk at least three times a week for a period of 30 minutes or more, as time passes your personal average speed will increase. This increase is due to greater cardiovascular endurance which will in turn make your legs stronger. All of these things taken together will make you walk at a faster pace.
If it is your wish to increase the speed at which you walk, you should attempt to do so at a gradual pace. Do not be in a hurry to walk as fast as possible or you will tire your body very quickly. Here is something you can try- walk at your normal pace this week and add one minute to the pace at which you walk. For the weeks following that do your best to decrease your time until you reach the point at which you are fitness walking at a brisk pace (which is approximately 3.5 to 4.5 miles per hour). It is important however that you remain within the heart rate zone that is right for you.
Subscribe to the comments for this postBegin Fitness Walking Taking 10,000 Steps a Day Now
If you were to begin taking 10,000 steps a day every day starting now, you would greatly increase your level of health. You would also be able to control your weight and your metabolism would increase. It is estimated that the average person only takes approximately 3,000 steps on a daily basis (Source: Walking off the Weight). In order to add 7,000 more steps to your daily routine you need to don your comfortable clothing (appropriate for the season), lace up your walking shoes and off you go!
If you want to start fitness walking but have lived a more or less sedentary life up to now then start slowly. Don’t push your body too hard. Even though walking is not a strenuous form of exercise, you need to give yourself time to get used to the new routine. Wear a pedometer in order to count how many steps you take on any given day. Work your way up to more and more steps as opposed to trying to walk 10,000 from the very beginning.
Suggestions to Help You Walk More Steps a Day
In order to walk more steps every day, here are some helpful suggestions:
-Make your health a top priority. Choose a time that is convenient for you to go for a walk and stick to it.
-Find someone you can walk with. This will make your walks more enjoyable because you will have company. Having a walking buddy also serves to keep you both motivated.
-If you must walk solo, bring along your IPod or MP3 player with all of your favorite tunes. Music is a mood boaster that will make your walks more pleasant. You will also probably find yourself walking faster in time to the faster songs! (Please note- safety should always be important when you walk alone. Never play your music so loud in your ears that you cannot hear traffic around you or become oblivious to your surroundings.)
-If you can, walk to work or school. If that is not possible then park further away from work then normal and walk the rest of the way. If you take the bus or subway to work, get off a stop or so before your usual stop and walk the remainder of the way.
-Wear your walking shoes to walk to work and then change into your work shoes. Or better yet, buy shoes that can double as both walking shoes and work shoes.
-Combine your errands with your walks on days when you have the time.
-Always choose the stairs over the elevator.
-Go fitness walking in parks. Parks provide plenty of interesting terrain and give you the opportunity to enjoy nature. Seek out trails for hiking near your home and hike as often as you can.
Motivation and Your Fitness Walking Routine
Fitness Walking has so many benefits to health and these should become more apparent to you the more often you walk. One of the greatest motivators to help keep you walking is to notice positive changes in yourself. Are your pants less snug around the waist since you started walking? Do you have more energy? Are you in a better frame of mind? Have your sleeping habits improved? If you are noticing the up side to walking then this is good news as the walking is paying off.
Everyone experiences moments when their enthusiasm for walking wanes a bit. Read on for some helpful tips to keep your motivation up where you need it to be:
-Always wear clothing that is comfortable and allows you to move freely. It is also important to wear clothing that is geared towards the season. In the summer time wear cotton clothing to keep you cool, and in the winter, dress in layers for warmth.
-Wear comfortable shoes and socks that are suitable for walking. Together they will cushion and protect your feet.
-Find someone to walk with or join a walking group. If there is no such thing in your area then start your own.
-When walking alone, bring your music player along for company. Music and motivation walk hand in hand!
-Don’t walk the same route all of the time as this can become boring. Mix it up a bit and try new routes. Exposure to new sights and sounds is an excellent motivator.
-Start a walking journal. Include in your journal how much you walk each day. You can also make note of your walking goals and the improvements you are seeing in yourself thanks to the walks you are taking.
-Buy a pedometer to chart your progress. Pedometers are small electronic exercise tools that track the steps you take. They are not expensive to buy and are very helpful in the motivation department!
-Sign up for a charity event that involves walking. Walking for a charity can help put purpose back into your walking routine while helping others in need at the same time.
-Always warm up before your walk. There is nothing like sore painful muscles or the potential for injury to put a dent in your motivation to walk! Cooling down with simple stretches after your walk is also a good idea but warm ups are essential.
