HOW DO WE GET STARTED AND PROGRESS?
For starters, keep your gait as natural as possible to avoid any compensatory patterns, said Siou.
“To avoid the risk of injuries, the walking speed, distance and incline should not be increased all at once,” said Adj Prof Tian.
Here are other tips concerning the duration, speed, intensity and incline settings:
Speed: The average outdoor walking speed of a healthy person ranges from 3.5km/h to 5.5km/h, said Adj Prof Tian. “Users should start at the lower end of this range when using a walking pad.”
When you’re ready to walk faster, increase the speed up to 6.5km/h to achieve brisk walking, said See.
Duration of walk: “The duration of exercise recommended by the American College of Sports Medicine is a minimum of 30 minutes for five times per week,” said See.
Generally, it is recommended to increase the duration of exercise before increasing the speed or inclination, she said. For example, “increase your walking duration by 10 per cent weekly if you are tolerating well with the workout”.
