From 2020 we have a walker SIG which allows members to join one or more or all five of the daily walk 4 health walks.
Day Start Duration Distance Av Speed Start Location Terrain
Mon 08:00 1:00 4km 4km/hr Marsden Weir Carpark* flat, no cars
Tue 08:00 1:00 5km 5km/hr Rotundra Belmore Park some hills, cars
Wed 08:00 1:00 5km 5km/hr Marsden Weir Carpark* flat, no cars
Thu 08:00 1:00 5km 5km/hr Rotundra Belmore Park some hills, cars
Fri 08:00 1:00 5km 5km/hr Marsden Weir Carpark* flat, no cars
*These walks are on a good purpose made walking track and we walk 2 or 2.5 km and turn around and walk back. There are several seats along the way and we encourage members to walk only to their fitness level and they can wait on a seat and join the rest on their return trip. These walks are ideal for beginners and members who want to build up their stamina and fitness levels to enable them to do longer walks.
Please bring a hat, loose comfortable clothing, suitable walking shoes and a small amount of water in hot weather.
The average walking speed of a human is 4 to 6 km per hour, or 1 km every 10 to 15 minutes. How fast you walk can be used as an indicator of overall health. Several variables contribute to individual differences, including age, sex, and height.
Walking speed also depends on your fitness level, the type of terrain, and how much effort you’re using. Fitness can also be determined by your metabolism rate, body fat percentage, and your waist circumference. Muscle strength, especially in your lower body and hip flexors, also affects walking speed.
Walking is a wonderful way to help prevent decline in physical function that often accompanies ageing. It’s free, easy to do, and can be done almost anywhere, making it an ideal form of exercise for all ages.
Older adults are less likely to get the suggested amounts of weekly exercise, which can contribute to physical decline. Staying in shape when you’re younger will make it easier to maintain physical fitness as you age.
Walking at a brisk pace means you’ll be walking faster than you would normally. Your speed is determined, in part, by your fitness level. Many fitness experts consider a brisk walking pace to be 100 steps per minute or 4.8 to 6 km per hour.
A brisk pace is relative since it refers to your level of exertion, which depends on your fitness level. In order for it to be considered a brisk pace, you need to raise your heart and breathing rate. You may feel slightly out of breath or sweaty when walking briskly.
Brisk walking counts as moderate-intensity exercise and is a terrific way to increase your physical activity. This type of exercise gets your heart rate going, makes you breathe harder and faster, and supports healthy blood flow. The Centre for Disease Control and Prevention (CDC) recommends that you get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week.
The faster you walk, the better. You can work on speeding up your walking pace by working on your technique. This includes improving your posture, stride, and arm motion. Wear comfortable athletic shoes and clothing that allows for optimum movement.
Walking at a brisk pace helps to improve your overall fitness and has many health benefits. Moderate-intensity activity increases your breathing and heart rate and improves your balance and coordination. Brisk walking keeps your heart, lungs, and circulatory system healthy.
It also helps to decrease the risk of chronic diseases such as heart disease, cancer, and diabetes. Physical exercise such as walking may help to improve your memory, slow mental decline, and decrease your risk of dementia, especially when you boost your pace.
Increasing your physical activity level by walking can help to maintain a healthy weight, lower blood pressure, and boost your mood. You may be less likely to have a stroke or develop type 2 diabetes. Plus, you’ll strengthen your bones and muscles. These benefits are greater the further and more frequently you walk.
The benefits of walking are greater if you’re exerting yourself by walking at a faster pace or walking uphill. According to research from 2018, walking at a fast pace can help to increase your life expectancy. Brisk walking more effectively decreases the risk of all causes of mortality, including cardiovascular disease, when compared to slow walking. The protective effects of brisk walking were greater in older adults.
Additional research from 2018 found that heart patients with faster walking speeds had a lower risk of hospitalisation and shorter hospital stays compared to those who walked at a slower pace. Faster walking speeds indicate greater mobility, which helps to prevent disability, disease, and loss of autonomy, according to one doctor in the study, which was conducted over three years.