How do I assess whether my daily 30 minute walk is a “mild, moderate, advanced” effort?
Let’s clarify “moderate.” When it comes to walking, a pace of “100 steps per minute” indicates a moderateeffort, based on research at one university. Believe it or not, the Bee Gee’s song “Staying Alive” has a beat comparable to this pace.
Another way to assess your exercise effort is called the “talk test.” Talking should take a bit of effort, but you should be able to still carry on a conversation if you are making a moderate exercise effort.
Finally, a moderate effort should feel like you are hurrying to a meeting or rushing just a bit to catch a scheduled train.