When staring a regular walking routine, plan to cover a set distance each day and monitor how long it takes you to walk it. As your fitness improves, you will be able to walk a longer distance and use more energy.

Walking fast burns more calories per hour than walking slowly, but this doesn’t mean you have to push yourself until you’re breathless. Instead, pace yourself so that you can still talk. This simple rule of thumb means that you will walk safely within your target heart rate which optimizes the benefits.

Our bodies tend to get used to physical activity, so continue to increase your intensity as you are able to improve your fitness levels. You can increase the intensity of your walks by:

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