According to the American Heart Association (AHA), walking is one of the easiest and most effective ways to boost your heart health. However, while any amount of walking is better than just than just sitting around, the faster your walking pace, the more beneficial it is to your heart health. The AHA recommends that walking at a “brisk” pace can significantly lower your mortality from cardiovascular events. So, get moving!
A recent study published in the International Journal of Behavioral Nutrition and Physical Activity, helps to define walking at a “brisk” pace: “All you have to do is count your steps for 15 seconds and then multiply by four. That will give you the approximate intensity level of your walking workout.”
While there was a marketing campaign for 10,000 steps per day inspired by the 1964 Tokyo Olympics, and there are many people who do meet and exceed that goal, you do not have to. In fact, the United States Centers for Disease Control (CDC), recommends 150 minutes of moderate exercise per week for adults which includes brisk walking. To meet the CDC’s goal per day, you would need to walk 1.5 miles daily or 3000 steps at a pace of 3 miles per hour.