Challenges
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Try This Today
| Minutes | Speed (mph) | Incline (%) | RPE* |
| 0-5 | 4 | 3-3.5 | 5 |
| 5-7 | 4 | 8-10 | 7 |
| 7-8 | 4 | 4-6 | 6 |
| 8-10 | 4 | 10 | 8 |
| 10-11 | 4 | 5-7 | 7 |
| 11-13 | 4 | 12 | 9 |
| 13-14 | 4 | 10 | 8 |
| 14-15 | 4 | 12 | 9 |
| 15-20 | 4 | 2-4 | 5 |
Tip: Beginners should start with a speed of 3.5 mph; advanced exercisers can go up to 5 mph.
*RPE (rate of perceived exertion) is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above.
Why
Multiple studies, reviewed for a 2015 report in Preventive Medicine, suggest that walking regularly can help improve cardiovascular health. Walking for exercise can also have a positive effect on mental health, especially depression, as noted in a review published in 2018 in the British Journal of Sports Medicine. Your bones may benefit too: In a study published in 2019 of more than 77,200 postmenopausal women taking part in the Women’s Health Initiative, those who were more physically active — and walking counted! — had a lower risk of hip fractures.
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