Walking briskly can raise your heart rate, providing the same cardiovascular benefits as other aerobic activities. Before starting a walking or other exercise program, speak with your health care provider for guidelines. Walking is a low impact and easily accessible activity that can be enjoyed by all age groups to improve fitness and health.
Power Walking
According to the MayoClinic.com, raising your heart rate requires using large muscles in the arms, legs and hips. You can increase your heart rate by swinging the arms and walking briskly. Using the large muscles promotes blood flow and oxygen throughout the body. The benefits of aerobic walking include improved mood, lower risk of heart disease and other chronic diseases, weight loss and maintenance and a longer life.
Walk in the Pool
Walking in a pool can burn the same amount of calories as a power walk, according to spinehealth.com. Pool exercises are easy on the joints and beneficial for anyone with arthritis or other chronic pain issues. Walking in chest high water, forward and backward, becomes aerobic by adding hand floats or light weights that create more resistance and effort.
Start Slowly
The American College of Sports Medicine recommends walking at a slow pace for five minutes, then briskly for 10 to 30 minutes. Walk 10 to 15 minutes at a time when starting out, especially after being sedentary. Increase your time and distance by 20 percent each week. Keep a log to track your progress. You will know that walking is moderate intensity when your speech is "halting." If it's difficult to speak, the pace is too fast. It's important to start slowly when beginning an aerobic walking program.
Guidelines for Heart Rate
According to the Cleveland Clinic, raising your heart rate between 60 and 80 percent of maximum for your age is recommended. You can determine your maximum heart rate by subtracting your age from 220. Speak with your physician if you are on any medications. Beta-blockers and calcium channel blockers can keep the heart rate lower. Patients with heart disease and high blood pressure should be educated about exercise limitations. An easy way to monitor your pulse when walking is with a heart rate monitor that can be worn on the wrist.
Member Comments