As we inch our way closer and closer to Summer, I can’t help but think CJ’s first birthday is just on the horizon. How is that even possible? Our little bub is over halfway to his first birthday and through this wild transition to motherhood, there has been one grounding, healing and essentially life-changing force to help me dial it back in mind body and soul. That statement is very grand, I know, but if I had to pinpoint the most consistent release I have had since having CJ, it would have to be our daily walks.
Especially in the early postpartum months of healing and loneliness, our walks were my time to forget the world. The sun would set in Miami, I would put on an inspirational podcast and because CJ was so new, it was the only time I knew he would SLEEP. As the weeks went on and ‘Fourth Trimester’ came to a close, I found myself stronger in mind and body with every step I took. The truth is, I did not realize it then, but walking enabled me to heal from the inside out.
I have mentioned our walks in numerous blogs and social media posts, but while downloading with Baptist Health South Florida on topics for Spring, this article about walking sparked my attention and I am so excited to be sharing such simple, science-based knowledge with you.
We see the words ‘moderate’ and ‘vigorous’ to describe exercise, but how do you know the difference? Well, with all of us out here with our fancy watches tracking our every step, shouldn’t we know the answer? If you don’t, I am here today to break down what putting one foot in front of the other really means for your overall health and well being.
According to researchers at the University of Massachusetts-Amherst, walking about 100 steps per minute is considered “moderate” and 130 steps per minute can be considered “vigorous” or intense.
The research, published in the International Journal of Behavioral Nutrition and Physical Activity, looked at 76 men and women between 21 and 41 years old walking on a treadmill at different speeds. By observing their steps and pace, the researchers concluded 102 steps per minute are optimal to be considered “moderate” exercise, while cadence of 129 steps per minute is enough to be valued as “intense.” My suggestion would be to use your pedometer and go for a walk. This way, you can feel the difference between moderate and intense. It will take some time to feel within your body, but once you know the difference you can challenge yourself or scale back as needed.
I knew that walking had some health benefits, but I did not realize how many benefits walking truly has on your overall health and well being.
Health Benefits of Walking
The research-backed facts about the health benefits of walking include:
- Replacing sitting with two minutes of walking can lower risk of premature death by about 33 percent.
- People in their mid-70s who have been active for most of their lives have similar cardiovascular health as 40- to 45-year-olds.
- Walking can lower risk of diabetes, high blood pressure and heart disease.
- Emotional health improves from walking. (This one was major for me.)
According to the American Heart Association, we should be getting 150 minutes of moderate activity or 75 minutes of intense activity every week. For more from the AHA on the benefits of exercise, click here.
My schedule looks a little something like this:
Barre on Monday: 60 Minutes
Lower Body & Abs HIIT on Wednesday 60 minutes
Dance Cardio on Friday 60 minutes
Daily evening walks for 30 minute-60 minute
If I miss a gym class, I will make it up with 20-30 minutes of HIIT on my Peloton bike!
The moral of the story here is to simply put one foot in front of the other and walk your way to better health.