Make opportunities for activity A great way to reach your goal is to divide your walking between active exercise and incidental activity. Embrace the household chores — and try to move as much as you can while doing them Walk around while talking on the phone Play active games with the kids The benefits of regular walks are fantastic and have little health risks but, if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.
Written by Medibank. Tags Exercise Lifestyle Wellbeing health Walking. Previous article How to trick yourself into enjoying exercise. Next article How to work out together, apart. Skip list. Related articles. Read more. How does exercise help with osteoarthritis? Physiotherapist Charissa Fermelis shares some advice. How can exercise help manage chronic illness? How exercise can help manage diabetes and more. Moves for new mums Getting back into exercise after having a baby can be tough.
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Please enter a valid email address. Sign up. Thanks for subscribing. Explore more exercise tips. It is also always a good idea to consult a physician before beginning any type of exercise program.
The time it takes to reach 10, steps depends on intensity of steps taken. For moderate intensity, steps per minute are taken and for vigorous intensity steps per minute are taken. So, if the activity is moderate in intensity, it would take minutes to reach 10, steps. If the activity is vigorous in intensity, it would take 77 minutes to reach 10, steps. To have an active lifestyle, 10, to 12, steps per day are required.
To be considered as having a highly active lifestyle, 12, steps per day are necessary. Walking has many health benefits. Walking can lower low density lipoprotein cholesterol, increase high density liproprotein cholesterol, lower blood pressure, reduce the risk of diabetes, or help manage diabetes, manage weight, improve mood, stay strong and stay fit.
For maximum health benefits, work up to 30 to 60 minutes of intense walking most days of the week. It is important to properly prepare for a walking program, just like any other exercise program.
Even before the first step is taken, having proper foot wear is an important consideration. Warming up is another important step, which is often over looked. Properly warming up along with stretching can help prevent injuries. Warming up includes about five minutes of walking slowly to warm up the muscles. It is also important to stretch, but only after the warm up. Stretching before warming up can lead to injuries such as pulled muscles.
When designing a walking program, total distance can be a great way to track progress. A great tool in measuring distance is a pedometer. A pedometer is a small device, which attaches on the waist, just above the hip.
A pedometer counts the number of steps taken. Public health recommendations state that for substantial health benefits, 15, steps per week of moderate intensity activity, and 9, steps per week in vigorous intensity activity are required. Stefania Koziol began to write in for her college nutrition newsletter.
She received a Bachelor of Science in health science from State University New York at Cortland and became a registered dietitian in By: Stefania Koziol.
Beginners may take 12 to 15 minutes to finish a mile. Walkers who finish a mile every 15 to 20 minutes can complete a 10K in around 90 minutes to 2 hours. Incorporate a variety of running workouts to your routine and change it up often. Give yourself credit for completing a 10K run in the first place, no matter what your time is.
Listen to your body and take rest days when needed. Commit to a fitness program and expect to see results over several weeks. The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes.
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