Tips to Walk Better
Going for a walk is a great idea. One of the challenges with going for a walk, rather than going to the gym, or going swimming, if that it is easy to lose focus and end up strolling along and not getting a workout.
- First Walk BEST – there is a free Walk-BEST workbook available at https://physiobiometrics.com
- Not all steps are the same
- Fast steps count more than slow steps
- Good steps count more than poor steps
- Better, faster, longer and stronger steps count the most for health
- Faster: Cadence of 100 steps per minute
- Longer: 10 minutes or more at one time accumulating at least 150 minutes per week
- Stronger: Using all muscles of the body
- What Does Walking BEST Look Like?
- Heel first
- Foot roll to strong push-off
- From the hip
- Arm swing
How Fast Should You Walk?
- Accumulate 150 minutes per week
- 20+ minutes per day
- In bouts of 10+ minutes
How Slow is Slow? How Fast is Fast?
Ideally, you will want to walk at a brisk or fast pace, which is at a 4-6 out of 10 on the rate of perceived exertion scale.
Using your data from the StepCatcher, determine your baseline stepcount average by summing the number of steps you took in the past 7 days and divide that number by 7. From there, you will use your baseline average to increase your stepcount over 5 weeks. After that time, you will start with a new baseline and work toward further increasing your stepcount over the following 5 weeks until you achieve your goal.
Your stepcount goal will be guided by the 1-3-5-7-9 goal. If you currently take 3000 steps on average per day, your goal should be to increase your stepcount to 5000 steps per day on average. If your current step count is 5000 steps on average per day, your goal should be to increase your stepcount to 7000 steps per day on average. If you currently take 7000 steps per day on average, you should increase your stepcount to 9000 steps per day.
Once you have determined your baseline average and your stepcount goal, you will add 100 daily steps each week until you have reached your goal. For example, if I currently take on average 1000 steps at baseline, during week one, I will take 1100 steps per day. During week two, I will take 1200 steps per day until I reach my goal of 3000 steps per day.
If you have reached 9000 steps per day, you can consider participating in other forms of physical activity identified in this manual.