Transform Your Walk

6 ways to transform a simple stroll into an effective fitness routine.
Transform Your Walk
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What's a good pace?
Different goals require a range of walking speeds. Try these pacing tips from Shirley Archer, health and wellness educator at the Health Improvement Program at Stanford University Medical School and author of Walking Deck: 50 Ways to Walk Yourself Healthy:
* For better health, stride comfortably at a steady pace, breathing easily. You'll feel like you've exercised without being overworked.
* To improve fitness and/or lose weight, you need to train efficiently by combining steady, brisk walking with intervals that alternate short, intense bursts of walking very fast and one to five minutes of walking at a moderate pace. Breathing should be manageable yet somewhat challenged at the moderate pace, and harder on the intervals. And if you're not breaking a sweat, you're not walking fast enough.
* For stress management, maintain a comfortable, rhythmic pace that allows you to focus on a mantra or your breath.