It’s the perfect time of year to take advantage of the beautiful Suncoast weather we all love and

enjoy. One way to not only enjoy the weather but improve your overall health and well-being

can be as simple as walking. Regular walking is a great way to increase your heart rate, support weight loss and manage stress.

 

When starting out, the goal is to begin walking at an easy to moderate pace and distance, and

slowly start to increase the number of days you walk each week. Beginners should start with 10 to 15 minute walks three times a week at a brisk pace approximately (2.5-4 mph). Your pace should be determined by your maximum heart rate (see calculation chart below). One option, is to split up your walk into two parts – one in the morning and one at night – if that works better for you. The key to success is discovering when the best time of day is to include purposeful movement into your life. Then, as you feel ready, aim for at least 150 minutes of moderate-intensity exercise each week.

 

To find out your maximum heart rate, take 220, minus your age.

 

Example: 220 – 50 (age) = 170 beats per minute (bpm) = maximum heart rate

 

Heart Rate Zone: 170 x 50-70% = 85-119 bpm

 

The goal is to get your heart rate up, which can easily be increased by swinging your arms,

increasing your steps per minute, and keeping your breath consistent. Set a realistic goal for

yourself and increase it gradually to stay motivated and successful.

 

Now call up a neighbor and get walking!