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How to Make Walking Your Get-Fit Plan

Today is National Walk to School Day, so we’ve gathered some information to help make walking work for you and your family.

October 02, 2019 | HF Healthy Living Team

New York City is one of the best locations to get started with your walking plan.

But how can you tell if you’re walking enough to keep fit? The key to turning your daily walks into a real fitness routine is making sure you’re walking fast, far, and often.

The Experts Say

The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate exercise, like fast walking, each week. This works out to 30 minutes a day, five days a week. But what counts as “moderate exercise” anyway?

You can tell you’re hitting the mark if you’re walking fast enough to be a little out of breath. If you can speak but are too winded to sing, you’re walking at the right speed.

For most people, this pace is about three miles per hour. At this speed, you can walk one short city block in about a minute. You can meet the goal of 30 minutes a day by walking 15 blocks twice a day, as long as you walk quickly.

Another way to track your walking is by number of steps. You can track your steps by using a step counter app on your phone or buying a pedometer.

Many websites and fitness trackers recommend 10,000 steps a day to reduce risks of health issues. If this sounds like a lot, don’t be put off. The 10,000 number isn’t based on medical facts—it’s just used because it’s a nice, round number. There’s no magic number of steps when it comes to walking. The important thing is to push yourself to walk a little more every day.

The Secret: Start Walking and Keep Going!

The best get-fit plan is one that you can stick with and challenge yourself with every day. If you don’t already walk often, start with a lower goal, like 10 blocks a day, and try to do a little more each week. It won’t be long before you’ll find you’re already stronger and fitter.

Check out the best locations in New York City and get started with your walking plan today.

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© 2019 HF Management Services, LLC.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

Sources
“How Much Physical Activity Do Adults Need?” Centers for Disease Control and Prevention. Accessed September 9, 2019.
http://www.cdc.gov/physicalactivity/basics/adults/

“The Truth About ‘10,000 Steps’ a Day.” LiveScience. Accessed October 26, 2015.
http://www.livescience.com/43956-walking-10000-steps-healthy.html

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