Walking is a simple, low-impact way to get your necessary cardiovascular exercise each day. For the best results, you should strive to raise your heart rate to within the recommended target rate range for your age. Taking your pulse during and immediately after you walk will let you know whether your workout is geared toward the appropriate intensity.
Target Heart Rate
To find your target heart rate range, you first must find out your maximum heart rate by subtracting your age from 220. Your target heart rate range is between 50 and 85 percent of your maximum heart rate. For example, if you are 30 years old, your maximum heart rate is 190 beats per minute, and your target heart rate range is between 95 and 162 beats per minute. If you have been sedentary, aim toward the lower number in that range; if you're in good physical condition, aim toward the higher number. Measure your pulse by placing two fingers on the side of your throat or on your wrist. Count the number of beats for one full minute, using a watch with a second hand.
Alternate Method
If you have a hard time finding your pulse or would prefer not to count heartbeats, focus on how you are feeling to determine whether you are working out at the right intensity. If you can sing a song, you probably aren't working hard enough. Try picking up the pace and swinging your arms as you walk. If you can't talk at all without feeling short of breath, you may be working too hard, and should slow down. When you are walking at the right speed and intensity, you should be able to carry on a short conversation.
Recovery After Walking
After your walk, you should cool down by walking slowly for five to 10 minutes to allow your heart rate to return to normal. When you're done with your cool-down, you'll be ready for some stretching. Stretching your muscles will prevent tightness and can improve your range of motion. Stretch gently and hold each stretch for 30 seconds. By the time you're done with your cool-down and stretching, your heart and respiration rates will probably be back to their normal levels.
Considerations
If you have certain health conditions or take prescription or over-the-counter medications, you may have a higher or lower target heart rate. Don't start any new exercise plan without talking to your doctor first, especially if you have any health concerns. If you feel dizzy or short of breath, or if you experience heart palpitations or chest discomfort while walking, stop what you are doing. If your discomfort persists, seek medical care.
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