Walking goals for a beginner?
phurst00
Posts: 100 Member
I work from home with a lot of sitting and want to start walking as a way to build my stamina back up so that I can start doing workout classes again. My plan is to take a quick walk every 1-2 hours and drink a glass of water after each one. My question is, what step goal should I set for the day? I'd rather do a step goal than a time (ie must walk 15 minutes each time etc). Once I have a step goal I want to add on each day (I have a pedometer).
I just have no idea what number to start with - any tips or ideas would be awesome!
I just have no idea what number to start with - any tips or ideas would be awesome!
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Replies
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Why not just go for your standard walk and see what number you get, and then increase as you decide. Lots of people start with 10,000 steps but that was an arbitrary number chosen because it is "lucky".
Start where you are and go up.0 -
It's walking. Let's not overthink this. Go for a walk in then go for a longer walk.
I wouldn't count on getting too much of a stamina increase tho0 -
DavPul has it right. Start with a fun, enjoyable walk and add to it day by day, week by week. It's the long haul and you'll enjoy it more with a modest goal that you increase gradually. How does 10 min feel, or 30, or 60? Pick a level you enjoy then add to it.0
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Hi phurst00,
When I started walking and using a Fitbit, my daily goal was 5,000 steps. It was an achievable goal and it helped get me started. For the next couple of weeks, this is what I did. Then I increased it to 5,500 steps, then another 500 steps a couple weeks later and then, before I knew it, I was hitting 8-9K without any trouble. Since then, I've tried to maintain a daily pace of at least 10K steps.
As to the glass of water when finished, I'd look more to drinking enough water thru the day instead of targeted times. But, that's just me.
I wish you well and hope this helps out in some small way...0 -
Agree with not overthinking. Just go for a walk and enjoy it. As you keep walking, you'll be able to walk further and further.
Don't make it harder than it needs to be, you know? Just do what you can and don't worry about the numbers. They're going to be whatever they're going to be. All you can do is your best, so don't worry about whether your best meets some number goal or not.
Can't do better than your best.
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Hi phurst00,
When I started walking and using a Fitbit, my daily goal was 5,000 steps. It was an achievable goal and it helped get me started. For the next couple of weeks, this is what I did. Then I increased it to 5,500 steps, then another 500 steps a couple weeks later and then, before I knew it, I was hitting 8-9K without any trouble. Since then, I've tried to maintain a daily pace of at least 10K steps.
As to the glass of water when finished, I'd look more to drinking enough water thru the day instead of targeted times. But, that's just me.
I wish you well and hope this helps out in some small way...
This! Also, as you get to were you can comfortably walk for a half hour without feeling winded, you may want to add some light jogging to help build your stamina. Maybe 30 seconds jogging and walk for 4:30 to build up your endurance (continue upping the time jogging and decreasing the time walking as you feel stronger and it gets easier to run) and help you to get to feeling comfortable about doing workout classes.
Good luck to you! 0 -
How is that not motivating? It's the truth and allows you to set realistic expectations and goals that will have you succeeding rather than getting disappointed and giving up.0 -
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I would try to mix in 5 to 10-minute circuit-training. --Fitness Blender, Pop Sugar... --challenge yourself.0
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Mine is 4000, but my pedometer doesn't always pick up my steps. My job is mostly a desk job, so I have to do almost all my walking after work. Going to the grocery store can easily do 500-1000 steps if I have things to pick up on both ends of the store, and a half hour walk (15 minutes out and back) usually gives me between 2500 and 3000 steps.0
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Hi phurst00,
It depends on your job category and your profession. If you are a nurse or a teacher, you will easily do 10.000 steps every day.
I suggest you to start walking and using a Fitbit. it's very effective because it counts all the passes of the day and you can link it with MFP.
If you use podometer, I will start with 5.000/6.000 passes.
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It's walking. Let's not overthink this. Go for a walk in then go for a longer walk.
I wouldn't count on getting too much of a stamina increase tho
If you're not just taking a leisurely stroll, you will increase your stamina. The trick is to make your heart beat faster than it would if you were just sitting around.
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Easiest plan is the slowest. Wear a pedometer. Find out your existing average. Add 20% each week onto the previous week until you reach 10,000.
Once I got to being able to do 25,000 steps a day, I could do intervals running. Most people don't need THAT level of walking to do jogging, but I did. I'd tried to jog like I used to a number of times and COULD NOT DO IT. So to me, this is phenomenal.0 -
I agree with mdstratts. I walk around inside my home while playing music (60s on 6). Sometimes I walk to the beat and other times I don't. I move the coffee table out and scoot a chair over and go. I do wear a pedometer and can easily rack up 5,000 steps in about an hour. You can increase movement just by moving your arms up and down. This walking regimen works for me especially when it's so hot and humid outside here in KY. Keep the ped on and see how much more you can do during the day.0
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It's the truth. Unless the OP is very out of shape or the walk is very brisk (14 min a mile pace or better) it won't provide much in the way of a stamina increase.0 -
OP...not sure what your current fitness level is but I would suggest wearing your pedometer for a few days and just see how many steps you average. Then increase from there maybe by 250 step...500 steps...whatever you are comfortable with. Soon you will be able to set a reasonable goal.
As far as endurance...first work on distance or time...then try to increase the speed. A 4.0mph is considered brisk walking and it will improve your endurance. I usually average a 3.5 in the summer when it is hot.
Short 10 or 15 min walks won't burn a lot of calories but it will be beneficial to your health.
There are several walking sites that have training schedules for walking a 5k or 10k. They start off slow and increase time and distance over the course of a few weeks.
There is a site call The Walking Site and another that I have used is a site by Hal Higdon.
Hope this helps.0 -
Lots of good tips here. I added ten percent to my average and worked my way up. I re-evaluated weekly and if I was easily hitting the target, I raised it. At a certain point I felt confident enough to do forty minutes a day. That's when I started to really notice a difference in my fitness level. But you absolutely have the right idea to work up to it.0
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It definitely can build stamina. Start with a slow walk, target around 5,000 steps then the week after do 6,000 and build up like that. Then increase the speed in which you walk.
I'm walking about 3.5 - 4 mph on a 5 miles walk now and considering whether to use the opportunity to start running as I'm feeling I have built up enough strength to start building it into my walk.
My days usually include another 3-5 miles of walking. I walk on average 8 miles a day and a moderate to fast pace from nothing so it can be done. Just do what you're comfortable with.
I do 30 - 45 minutes of yoga a day alongside this.0 -
It really depends on your current fitness level. I would start out with a brisk walk as far as you can and see how many steps that gave you. Repeat a couple of times a week, then increase the time and/or step count.
I was very unfit so I started with 2000 steps (just shy of a mile). I built up to where I now do a daily average of 15,000 steps in total. My fitness walks typically are 3-5 miles each. I typically do a long one in the morning and a shorter one later in the day. I break it up into two because of an issue with arthritis in the foot.0 -
Packerjohn wrote: »
It's the truth. Unless the OP is very out of shape or the walk is very brisk (14 min a mile pace or better) it won't provide much in the way of a stamina increase.
Sorry, but I beg to differ.
I went from walking at 1.5-2 mph to 2.5mph to 3mph. From 3mph, doing 8-12 miles a day, I was able to do 4.5 miles running an interval of :20 on/:60 off. And I wasn't exhausted after. I'm now at :25/:55, and today will be :25/:50.
When I started walking, I was so out of shape that hitting 5,000 steps at an ambling pace made me sleep all the next day.0 -
MamaBirdBoss wrote: »Packerjohn wrote: »
It's the truth. Unless the OP is very out of shape or the walk is very brisk (14 min a mile pace or better) it won't provide much in the way of a stamina increase.
Sorry, but I beg to differ.
I went from walking at 1.5-2 mph to 2.5mph to 3mph. From 3mph, doing 8-12 miles a day, I was able to do 4.5 miles running an interval of :20 on/:60 off. And I wasn't exhausted after. I'm now at :25/:55, and today will be :25/:50.
When I started walking, I was so out of shape that hitting 5,000 steps at an ambling pace made me sleep all the next day.
I said unless the individual was very out of shape, which would be the case if someone slept all day after walking 5000 steps, slow walking won't do much to improve stamina.
Congrats on your progress.0 -
Packerjohn wrote: »MamaBirdBoss wrote: »Packerjohn wrote: »
It's the truth. Unless the OP is very out of shape or the walk is very brisk (14 min a mile pace or better) it won't provide much in the way of a stamina increase.
Sorry, but I beg to differ.
I went from walking at 1.5-2 mph to 2.5mph to 3mph. From 3mph, doing 8-12 miles a day, I was able to do 4.5 miles running an interval of :20 on/:60 off. And I wasn't exhausted after. I'm now at :25/:55, and today will be :25/:50.
When I started walking, I was so out of shape that hitting 5,000 steps at an ambling pace made me sleep all the next day.
I said unless the individual was very out of shape, which would be the case if someone slept all day after walking 5000 steps, slow walking won't do much to improve stamina.
Congrats on your progress.
Wouldn't the same parameters apply to any activity? Someone could run 5 miles then go back home and sleep the rest of the day and they wouldn't accomplish much.
Or how about lifting...lift for 30 minutes the sleep all day?
Why don't we add eating 5000 calories after walking...running...lifting...biking...etc...etc...how fit would you be? How much stamina would you build?
The OP said nothing about walking then going back home and sleeping all day. Nor did anyone else mention that. Not sure where you got that idea.
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MamaBirdBoss wrote: »Packerjohn wrote: »
It's the truth. Unless the OP is very out of shape or the walk is very brisk (14 min a mile pace or better) it won't provide much in the way of a stamina increase.
Sorry, but I beg to differ.
I went from walking at 1.5-2 mph to 2.5mph to 3mph. From 3mph, doing 8-12 miles a day, I was able to do 4.5 miles running an interval of :20 on/:60 off. And I wasn't exhausted after. I'm now at :25/:55, and today will be :25/:50.
When I started walking, I was so out of shape that hitting 5,000 steps at an ambling pace made me sleep all the next day.Packerjohn wrote: »MamaBirdBoss wrote: »Packerjohn wrote: »
It's the truth. Unless the OP is very out of shape or the walk is very brisk (14 min a mile pace or better) it won't provide much in the way of a stamina increase.
Sorry, but I beg to differ.
I went from walking at 1.5-2 mph to 2.5mph to 3mph. From 3mph, doing 8-12 miles a day, I was able to do 4.5 miles running an interval of :20 on/:60 off. And I wasn't exhausted after. I'm now at :25/:55, and today will be :25/:50.
When I started walking, I was so out of shape that hitting 5,000 steps at an ambling pace made me sleep all the next day.
I said unless the individual was very out of shape, which would be the case if someone slept all day after walking 5000 steps, slow walking won't do much to improve stamina.
Congrats on your progress.
I went back and reread MBB's post. She did say that she slept all day afterwards. However...
She started out a very slow pace but has improved until she is now doing intervals.
What we don't know is if MBB had any medical conditions that caused her to be so tired. The OP however didn't mention any medical conditions.
From my own experience...when I started walking I had to sit down and rest every few minutes. I could hardly walk around a block. I kept at...yes building my stamina...until I was able to walk a 4.0 mile...walk several miles during my outings...walk up hills...go hiking...I have even tried running...my knees won't cooperate.
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Agree with not overthinking. Just go for a walk and enjoy it. As you keep walking, you'll be able to walk further and further.
Don't make it harder than it needs to be, you know? Just do what you can and don't worry about the numbers. They're going to be whatever they're going to be. All you can do is your best, so don't worry about whether your best meets some number goal or not.
Can't do better than your best.
This was me....as I walked and walked and didn't think about how many steps I was making or counting my laps or concentrating on if my legs were hurting I WALKED MORE & MORE! Just listened to my music and walked without over thinking.
Good luck. I'm a beginner with 50lbs to lose by November and 50more to lose by June'16.0 -
It definitely can build stamina. Start with a slow walk, target around 5,000 steps then the week after do 6,000 and build up like that. Then increase the speed in which you walk.
I'm walking about 3.5 - 4 mph on a 5 miles walk now and considering whether to use the opportunity to start running as I'm feeling I have built up enough strength to start building it into my walk.
@grrrlface, I agree with you. After I got my fitbit and started walking regularly, I definitely built up my stamina. In, fact, after 2 months of power walking, I was able to RUN a full 5K race withOUT stopping. I was not fast by any means (38 minute finish time as I recall), but I did it with NO prior running training, just the power walking. That day was the start of my running. Now, not even 2 months later, I've got three 5K's and one 10K under my belt. All because walking built up my stamina.
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@phurst00 Listen to folks like @7lenny7 and @grrrlface. You can build your stamina up big time with walking if you progressively challenge yourself. Your idea to break up your sedentary day is excellent.
As far as "how long"... why pick a number? Or if you are going to pick a number, how about targeting 1 hour minimum moving time each day, however you want to break it up.
If you can't walk for an hour in two 30 minute walks or three 20 minute walks, adjust accordingly and then slowly build until you can. If it seems too easy, pick up your pace, add some hills into your path, or make the walks longer.
If / when that also seems too easy you might find you enjoy doing introducing some running into the mix too.
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