Yoga Articles Walking Exercise

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There are many benefits associated with walking for exercise. Whether you choose to walk indoors or outdoors, walking can improve overall health. Speed and distance play a very important role in how much benefit you can derive from walking.

While we recommend that beginners focus on the distance they can cover while walking, you can improve your calorie burning capacity by understanding the average walking speed of a human. Applying this information to your walking speed can help you pace yourself better.

Average walking speed:

The average walking speed of a human on level surfaces is approximately 3 miles per hour. The speeds differ for both, men and women. The average walking speed for a man is a little higher at 3.5 miles per hour, while women clock in a little lower at 2 to 3 miles per hour.

Men usually have longer legs and this increases the length of their walking stride. Another reason for men having a faster walking speed could be their muscle mass. Men tend to have a larger leg muscle mass helping them to move their body faster.

Once you are aware of the average walking speed of a human, you can use a pedometer, heart rate monitor or a digital/online walking speed calculator to measure your own walking speed.

You do want to keep in mind that your walking speed is determined by a variety of factors like height, weight, age, gender, terrain, and so on. It is not a one size fits all workout routine. Therefore, you will have to experiment a little and find out the speed at which you find your workout enjoyable.

If you are walking at 3 miles per hour, you now know that this is the average walking speed. You will need to walk faster, to work those leg muscles and burn calories. At 3 miles per hour, you are walking comfortably and can hold a conversation. Your breathing might be a little heavy, but you are not pacing yourself outside your comfort zone.

Walk faster

It is possible to condition your body to walk faster to derive maximum benefit from your workout. Start increasing your walking speed gradually. If you have never worked out before, you may want to consult your doctor before setting up a walking routine.

Try to walk the measured distance a minute faster every time you workout. If you complete your 2 miles loop in 40 minutes, try the same loop in 39 minutes, gradually slicing off the time on your walking loop.

From week to week, you will notice that your increased walking speed will strengthen your leg muscles and build better cardiovascular endurance. It will also strengthen your lung capacity. Stronger leg muscles spell greater increase in speed.

After you have climbed steadily to a walking speed that you find fulfilling, you can graduate to other kinds of walking routines like power walking, race walking, jogging, or even running.

Read more articles from the Walking Exercise Category.