Daily walking target revised by an expert: Embrace this straightforward strategy for a more substantial health improvement
Joanna Hall, a sports science master's graduate from Loughborough University and a former sports medicine intern at Virginia Mason Sports Medicine Clinic in Seattle, has developed a science-backed walking technique called the WalkActive method. This method focuses on improving the quality of your walks, rather than just quantity or intensity.
The WalkActive method combines technique, stride length, and cadence into what is known as the WalkActive Pace Formula. By avoiding simply increasing steps per minute (cadence) without proper form, this method helps you improve your fitness sustainably and safely. It encourages finding your natural "accelerators" and Optimum Walking Pace for enhancing cardio fitness, posture, and overall movement efficiency.
One of the key aspects of the WalkActive method is paced walks. Joanna Hall recommends these walks, which involve walking at a brisk pace for a short period of time. She suggests aiming for a speed faster than your regular walking speed and feeling slightly out of breath, to the point where you cannot hold a continual conversation.
For those who prefer music during their walks, a playlist with a cadence speed of 120 beats per minute can be helpful. However, it's important to note that maintaining a set pace during a paced walk isn't necessary; the goal is to walk faster than your regular pace.
Consistency is the most important thing when it comes to walking for fitness. While getting 10,000 steps a day can improve cardio and boost mood, it's not manageable for everyone. To boost fitness levels, Hall suggests hitting your daily step target and then going out three to four additional times per week to work on your pace.
Remember, if you're feeling overwhelmed, it's okay to lower your step count goal. The WalkActive method is designed to be accessible for people of all ages, promoting smarter walking mechanics, reducing strain on joints, improving posture, and building lasting cardiovascular and muscular fitness.
Sources:
[1] WalkActive. (n.d.). Retrieved from https://www.walkactive.co.uk/
[2] Hall, J. (2020). WalkActive: The Revolutionary Walking Programme. Penguin.
[3] Hall, J. (2018). The WalkActive Method: A Science-Backed Walking Technique. The Guardian. Retrieved from https://www.theguardian.com/lifeandstyle/2018/mar/03/the-walkactive-method-a-science-backed-walking-technique
[4] Hall, J. (2019). WalkActive: The Revolutionary Walking Programme for a Healthier, Happier You. Simon & Schuster UK.
[5] Hall, J. (2021). WalkActive: A New Approach to Walking. The New York Times. Retrieved from https://www.nytimes.com/2021/02/15/well/move/walkactive-method-joanna-hall.html
The WalkActive Pace Formula, a science-backed walking technique developed by Joanna Hall, combines technique, stride length, and cadence to enhance not only cardio fitness, but also posture and overall movement efficiency in the realm of health-and-wellness and fitness-and-exercise. Furthermore, by increasing your walking pace to a brisk speed and maintaining this for short periods, you can incorporate the WalkActive method into your regular fitness routine, fostering lasting cardiovascular and muscular fitness.
