Focus on feel, not pace, when walking

• Focus on perceived exertion instead of chasing arbitrary walking speeds
• Use the Borg Scale or the 'talk test' to gauge moderate intensity
• Listen to your body to ensure a sustainable and effective workout

In a world of fitness trackers and step-counting goals, it's easy to get caught up in the numbers. But what if the best measure of a successful walk isn't your speed, but how it actually feels? Your body has its own built-in speedometer.

The Problem with Chasing Pace

Many walking plans and apps suggest a target pace, like 120 steps per minute or a speed of 3.5 miles per hour, to achieve 'moderate intensity' exercise. While these numbers provide a baseline, they fail to account for one crucial factor: you. A prescribed pace that feels challenging for a beginner might be a warm-up for a seasoned walker. Factors like your fitness level, age, the terrain you're on, and even how much sleep you got last night can dramatically change what 'moderate' feels like on any given day. Forcing your body to meet an arbitrary speed can lead to frustration, undertraining, or even overexertion, which defeats the purpose of building a sustainable and enjoyable fitness habit.

Tune Into Your Perceived Exertion

A more effective and personalized way to measure your workout is the Rate of Perceived Exertion, or RPE. Developed in the 1960s, RPE is a subjective scale that gauges intensity based on how you feel. It takes into account physical sensations like increased heart rate, faster breathing, and how hard your muscles are working. One common method is the Borg Scale, which runs from 6 (no exertion) to 20 (maximal effort). For a moderate-intensity walk, the goal is to be in the 12 to 14 range, which the scale describes as feeling 'somewhat hard' but comfortable enough to continue. This approach empowers you to be the expert on your own body.

Use the Simple 'Talk Test'

If a numerical scale seems too complicated, there's an even simpler tool: the 'talk test'. It’s a scientifically-backed method for gauging your exercise intensity without any equipment. For a moderate-intensity walk, you should be able to hold a conversation but not be able to sing a song. If you can easily belt out your favourite tune, you probably need to pick up the pace a bit. If you can only manage a few words before needing to pause for a breath, you're likely in the vigorous-intensity zone and can ease off slightly if your goal is a sustained, moderate effort. This simple check-in ensures you're hitting that beneficial sweet spot.

How to Make Intensity Your Guide

Putting this into practice is simple. On your next walk, forget about the speed displayed on your phone or watch for a moment. Instead, focus on your body. Are you breathing more heavily but not gasping for air? Do you feel your heart beating faster? Are you starting to feel warm? These are all signs you are working at a moderate intensity. Notice how your required pace changes with the environment. You'll naturally walk slower uphill to maintain a moderate effort than you would on a flat path. This intuitive approach allows you to get a consistent quality of workout, regardless of external conditions. It helps you build a healthier relationship with exercise, one that’s based on internal cues rather than external pressure.