Walking · 10 minutes

Steady walk

Also called moderate pace walk, conversational pace walking or talk test walking.

How to do a steady walk

1. Choose a route, indoors or out, where you could stop and sit if you needed to.
2. Start slowly for the first few minutes.
3. Settle into a pace where you could talk but not sing.
4. Ease back to a gentle stroll for the last minute or two.

In Vaskuna the voice says: “Walk at a pace where you could talk but not sing. Indoors or out.”

Go gently

Walk somewhere you could stop and sit if you needed to.

Your breathing should quicken a little, but you should still be able to hold a conversation.

Make it easier

Walk for a shorter time, or split it into two short walks in the day.

Make it a little harder

Walk a few minutes longer at the same comfortable pace.

Have within reach

• Somewhere to walk, indoors or out

In a session

In Vaskuna this usually lasts 10 minutes. It is part of five routines: Steady walk and stretch, Longer walk, Walk and strengthen, Longer steady walk, Stairs and stride.

Questions

What does walking at a pace where you can talk but not sing mean?

It is a simple way to judge your effort. You should be able to speak in full sentences, but singing would feel like hard work. If you cannot talk easily, slow down.

Can I do the steady walk indoors?

Yes. Walking around your home, along a hallway or in an indoor shopping centre all work. Choose somewhere with a place to sit if you need a rest.

More walking movements

• One brisker minute
• Gentle stairs

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.