The number of steps you take per day, and the exercise intensity of those steps, is directly related to your health. For most people, the more steps the better, especially if some higher level intensity steps are included. Unfortunately, research shows only 15% of adults get the daily amount of exercise they need.
You want to improve your health, but are not sure how many steps/day to aim for. And what about intensity level? To add to your goal setting challenge, many people think they are more active than they actually are.
Here is a simple 3-step formula to guide your optimal walking fitness.
- Get an accurate baseline daily step count. Attach a simple pedometer to your waist band or use an app on your phone/watch. Keep track of your daily step count for a few days.
- Compare your baseline daily step count to 8000 steps/day; this is an appropriate health goal for the average healthy adult.
If you have been sedentary for a long time, or a physical challenge is holding you back, e.g., knee/hip or low back pain, 8000 steps/day may be too big a stretch. You may have to build your walking endurance gradually, setting smaller achievable goals along the way (e.g., set a goal to add 500 steps/day each week until you reach 8000 steps/day).
Tips:
- Consult a physiotherapist or fitness professional;
- Use Nordic poles to offload your joints or improve your balance;
- Download a ParticipACTION goal setting worksheet
- If you are reaching 8000 + steps/day, start thinking about the intensity of those steps. All steps have ‘health value’, but some have more than others. Compare the cardiovascular impact of walking around preparing tea in the kitchen vs going out for a vigorous 20 minute ‘power walk’, walking as if you are ‘late for the bus’. Moderate to higher intensity walking, in 10-minute time segments (called ‘bouts’) positively impacts your health in a major way. Now add poles for upper body and core muscle resistance training, and you’ve increased your intensity even more, usually without noticing the extra effort.
You’ve got this! With this simple formula, you are well on your way to improving your health.
How does this advice compare to the Canadian Physical Activity Guidelines?
Perhaps you’ve seen the health guideline recommending 150 minutes of Moderate-Vigorous intensity Physical Activity (MVPA) per week. What does this mean exactly for you?
Now that you understand the concept of exercise intensity, whether or not you can walk 8000 steps/day, consider the following goal:
30 minutes 5 days/week of moderate intensity Nordic walking = 150 minutes MVPA/week (or 2.5 hours/week)
If necessary, break those 30 minutes into 3×10 minutes ‘bouts’ of moderate-vigorous walking. (e.g., walking as if you are ‘late for the bus’, or walking at a pace that challenges you somewhat). The health benefits are the same whether you walk 30 minutes continuous or break the time into 10 minute ‘bouts’.
Add in some relaxing stretching for an elegantly simple health and wellness routine.
Conclusion: Exercise is powerful medicine! Book a Nordic Walking lesson.
