Or you could do 75 minutes of vigorous-intensity aerobic activity each week, such as swimming laps.
This could be brisk walking 30 minutes a day, 5 days a week. To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity each week.
Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity. Most weight loss occurs from decreasing caloric intake. Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss. When losing weight, more physical activity increases the number of calories your body uses for energy. In addition, physical activity is important if you are trying to lose weight or maintain a healthy weight. Reduce symptoms of depression and anxiety. Reduce risk for osteoporosis and falls. Reduce arthritis pain and associated disability. Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer. Being physically active can improve your brain health, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities. Regular physical activity provides immediate and long-term health benefits. How many calories are used in typical activities?. What do moderate- and vigorous-intensity mean?. 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. 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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