It is advisable to wear a hat and SPF 30+ sunscreen lotion even on cloudy days, and to reapply sunscreen regularly. Mind the heat and humidity!Ĭonsidering Singapore’s tropical climate, it is wise to perform any outdoor physical activity when the sun is less intense. Shoes should be well cushioned and provide adequate support. Clothing should be loose, comfortable and light to allow unobstructed range of movement and to absorb perspiration. 2. Dress rightīe sure that you are appropriately dressed for the activity. ![]() This prepares your body for the demands of the physical activity and reduces the injury risk. Ensure that you perform a proper warm-up, which means starting with a slow walk, then gradually increasing the speed of your walking over a few minutes, before reaching your desired brisk walking speed. If your goal is to beat diabetes, obesity and heart disease, double your exercise time to over 300 minutes a week.īrisk walking may seem straightforward but do remember the basics. You could also do 10 minutes of brisk walking 3 times a day, which adds up to 30 minutes. Increase the duration by 5 minutes every 2 weeks, and increase your walking speed gradually. If you are a beginner or cannot afford to exercise for long periods of time:Ĭonsider doing 10 minutes each day to begin with, and start by walking at a slightly faster pace than you are used to.Īs you get accustomed to exercising regularly: Time to pick up the pace!īrisk walking is recommended to be done 30 minutes a day, 5 times a week. If you:Ĭan talk comfortably with some breathlessness, you're probably walking at a moderate, brisk pace.Ĭannot talk easily because you're out of breath, your pace is probably vigourous.Ĭan sing out loud, your pace is likely too slow to be considered brisk walking. Benefits of brisk walkingĪccording to the Health Promotion Board, regular brisk walking can:īurn off excess calories and help with weight management.Ī simple way to figure out if your walking pace is too slow,too fast or just right is the talk test. ![]() You should experience a slight elevation of your heart rate, heavier breathing and you should start sweating a little after a while. Speeds vary among individuals, but brisk walking usually requires you to move at least 5 km/h. It is a low-impact sport suitable for everyone, regardless of your fitness level. With over 300 parks and park connectors located all over Singapore, walking is convenient and a fun activity that can be enjoyed by everyone in the family.įor even greater health benefits, try brisk walking.īrisk walking means walking fast enough to make you feel slightly breathless, but yet comfortable enough to let you hold a conversation with a companion at the same time. Walking can be done anywhere, anytime, and it requires minimal equipment other than a proper pair of walking shoes and comfortable clothes. Other recommendations to try: wear proper footwear, take shorter strides, use your arms for acceleration and engage your core - taken together, these tweaks can push your mile faster.Want the easy way to lower your weight, blood pressure, blood sugar, while improving heart and mental health? Just (brisk) walk regularly! You might calculate and track your pace by walking on a treadmill.Īs your fitness level improves, so will your walking pace. ![]() Walking a steep or uneven terrain will take longer. To keep your data reporting accurate, try to walk the same terrain for the mile each time. You can track your exertion by taking note of how you feel - how easily can you maintain a conversation during the exercise? Or by monitoring your heart rate. As a result, your average one-mile pace will improve. ![]() This means that you won’t get puffed so easily and can maintain a faster pace for longer. It is harder to maintain a higher heart rate, so you may have to adjust your pace to catch your breath.Īs your fitness level improves, you will have better cardiac output and aerobic capacity (your VO2 max). As your heart rate increases, so does your breathing rate. Watch to see how your speed increases.Īnother helpful way to track your progress is to monitor your perceived exertion, which is an indication of your heart rate. You can calculate your walking pace by using a pedometer or app that tracks step cadence. Over time, your fitness levels will improve and your one-mile time will decrease. Beginners may need to stop and start, or adjust their pace to catch their breath. For beginners, walking a mile might take more than 22 minutes. To increase your walking pace, you first need to track your progress. The more you train your body, the better it performs. As with any type of exercise, to get better, you’ve got to build stamina.
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