25-50 minute walk in the healthy heart zone - 50-60% of your maximum heart rate, with warm-up and stretching before and after.
Healthy Heart Zone
The health benefits of walking kick in at walking at a pace that gets your heart rate up to 50-60% of your maximum heart rate (MHR). This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury.
At this heart rate, you may be breathing noticeably but you are able to carry on a full conversation while walking.
Calculate Your Max Heart Rate and Percentages
Heart rate calculator
Exercise: Upper Body
Salt
Prepared foods are often very high in salt (sodium chloride). Reducing salt lowers blood pressure, which is essential for people with hypertension. Reducing sodium to below the recommended level of 2400 milligrams a day can help lower blood pressure. Instead of relying on salt for flavor, enjoy herbs and spices to perk things up.
The Salt Wars
Nobody to Walk With
One of the top reasons given to me for people stopping their walking program is that they lost their walking partner. Walking with a partner has many advantages - it motivates you, it's entertaining, and it is safer. But don't let walking solo stop you.
10 Reasons to Walk Alone
Recipe of the day:
Herb Salt Substitute: Make up this mixture of herbs to spice up all of your dishes without adding more salt.
Word of the day
Healthy Heart Zone
Fun
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