Dear Friends,

Absolutely, there is no dispute that walking is beneficial for the body.

However, many would wonder whether the pace at which we quite often walk that matters.

The Medical studies indicate that walking 15,000 steps a day—regardless of the speed—is quite beneficial for heart health.

A significant study published in the International Journal of Obesity monitored the daily activities of postal workers in the United Kingdom. It was found that postal workers who walked more than 15,000 steps daily as part of their job faced a near-zero risk of heart attacks or heart disease. In addition, their waist circumference, cholesterol levels and the blood pressure were all within optimal ranges.

These postal workers do not run at very high speeds; But, they walk from house to house to deliver the mail. Thus, the study confirms that walking at a range of 15,000 steps offers immense benefits for the heart.

At the same time, various modern studies have also examined the impact of walking speed rather than just the total number of steps. Recent studies are using accelerometers suggest that the proportion of time spent walking at a brisk pace is very important than the total step count.

For instance, completing 15,000 steps at a very leisurely pace might take you two to two-and-a-half hours. However, by increasing your walking speed slightly, you can achieve the same—or even greater—benefits at a significantly less time.

In short, there is no doubt that walking 15,000 steps daily—at any speed—offers a degree of protection against conditions such as heart attacks, diabetes and even the stroke.

However, to save your valuable time, you can certainly opt for moderate-paced exercises.

The present medical guidelines suggest that 150 minutes of moderate-paced exercise per week—specifically, 30 minutes a day for five days—is sufficient for the body.

So, how do we determine what constitutes moderate-paced exercise? 

If you can sing without any kind of difficulty while walking, it means you are not engaging in moderate-paced exercises.

But if you can speak without difficulty but cannot sing while walking, you are just performing the right level of moderate-paced exercise.

If you find yourself at gasping for breath and unable to even speak while you walk, it often indicates that you are engaging in high-intensity or vigorous exercise.

Moderate-paced exercise always offer numerous benefits to our body. When we exercise at a moderate pace, our heart rate usually reaches between 50% and 70% of its maximum capacity.

Maintaining this heart rate for at least 30 minutes enables our heart to pump blood more efficiently to all parts of our body.

Furthermore, 150 minutes of moderate-paced exercise per week helps reduce 'bad' cholesterol (LDL) and increase 'good' cholesterol (HDL) in the body, thereby preventing blockages in our blood vessels.

It also helps to keep diabetes under control by improving the body's insulin sensitivity also. This consistent 150-minute routine maintains the health of the inner walls of blood vessels, ensuring smooth blood circulation and helping blood pressure return to normal levels.

The studies show that individuals who consistently engage in 150 minutes of moderate-intensity exercise per week significantly reduce their risk of premature death compared to those who do not exercise.

You can easily incorporate such moderate-intensity activities into your daily walking routine. While walking at your usual pace, simply run for just one minute at intervals, then return to your normal walking speed.

Doing this causes your heart rate to rise above its resting walking level. After walking for a few minutes, you can run for another minute. If you run for just seven or eight minutes during a 30-minute walk, the entire session effectively becomes an excellent moderate-intensity workout.

Additionally, you can use modern smartwatches—such as Fitbit or Apple Watch—to monitor your heart rate and ensure you are exercising within the target range appropriate for your age. You can easily find the recommended moderate-intensity heart rate range for your age online and adjust your routine accordingly.

Below are the excellent examples of moderate-intensity exercises:

Brisk walking: Walking at a speed of approximately 4 to 6 km/h (taking more than 100 steps per minute).
Cycling at a moderate pace: Riding at speeds up to 16 km/h on flat terrain.
Swimming.
Playing tennis, soccer, or badminton.
Climbing stairs or using a stair-climber machine.

So, this teaches us that any activity that makes your heart beat faster and keeps your body active...