Many experts swear by the benefits of walking. Since we live mostly sitting, taking a certain number of steps every day is critical. Sports watches (or other technology, like smartphones) can help by telling you how many steps you’ve taken. It is undoubtedly good to set a goal (in numbers) and stick to it whenever and as much as possible.

However, one is the steps you take while walking around the office, from home to work, or shopping in the market, and the other is targeted walking exercise that mostly takes place outdoors, preferably in nature.

Such “walking training” has multiple benefits. Not only will it keep you moving (especially if you have a certain number of years on your back), but it can also be an excellent spice to “exercise for the soul” in terms of low-aerobic training (exercise in the first or second heart zone) and recovery training (exercise performed after a series of hard training sessions – recovery is not the fastest if you do nothing, but quite the opposite: the body recovers faster if you do light physical activity such as purposeful walking.

In addition to all that, walking is an incredibly good training ground for practicing proper breathing, breathing through the nose during exercise, and the so-called “ujjayi” breathing, which is especially recommended for all soul-athletes.

In recent years, the idea that 10,000 steps a day is the correct number for many benefits—from general fitness to weight loss—has spread. My suggestion is a slightly lower number: between 7000 and 9000. Choosing a lower or higher number depends on what and how you exercise that day. For example, 9000 or more on non-training days is a good choice. Fewer steps are perfectly acceptable when you have another workout during the day.

Walking can be a good low-aerobic workout, but it must be a targeted walk, not one you need on the way when you are doing other tasks. So, it is best to put on sports clothes and shoes, determine the route, and go.

Your sports watch will inform you about your heart rate, and for targeted walking, it is best to stay at the upper edges of the first zone and the lower edges of the second. (Maximum heart rate – let’s say 180 – divide it by two – it’s 90 in this case – and you’ve got the limit below which exercise doesn’t produce results. Divide the area above that by five – it’s 18 – and now you can quickly determine the heart zones: the first is from 90 to 107 (90+18); the other is from 108 to 123; in this case – keep in mind that your maximum heart rate may be lower or higher – the heart rate values ​​you’re looking for are somewhere between 104 and 123.)

You must walk a little faster than usual to achieve this, but that’s the point.

In terms of distance, three kilometers is a reasonable minimum, five kilometers is optimal, and seven kilometers is a reasonable maximum. Of course, you can walk longer, but then we will discuss something else, not regular exercise.

Walking is a repetitive, automatic activity that is less demanding than running. Therefore, it is ideal for practicing breathing through the nose, the so-called ujjayi breathing.

However, it will also allow you to determine your ideal walking speed in relation to your body condition. This speed can change from training to training, especially from period to period.

Namely, people often ask at what speed they should walk, so numbers from 15 or more minutes per kilometer up to 10 minutes per kilometer are in play (below that, you think, you have already moved into the area of ​​fast walking, which is again a story in itself). Your watch will tell you how fast you are walking (usually not in km/h but in min/km – this is the so-called “pace” or walking pace, as opposed to walking speed).

The answer to the question of what the right pace for walking is lies in your breathing. You should take nine steps on inhalation and nine steps on exhalation. Of course, you breathe through your nose and preferably practice ujjayi.

If you try to breathe like that while strolling, you will quickly notice that you fill your lungs with exhalation before taking nine steps. The same goes for exhalation: you will empty your lungs before the ninth step.

If you try to walk very fast, you will notice that your breaths are too short, and your heart rate will probably cross the set limit of the second zone very quickly.

Overall, a solid walking rhythm exists that feels brisk but comfortable. You’ll be able to easily fill your lungs for nine steps and empty them just as easily and comfortably for the next nine steps. The rhythm with which you walk then is ideal for your current state of the body. (For example, my ideal pace is about 10 minutes per kilometer on average. The fastest pace I noticed was 9:40, and the slowest was 11:05.)

These tips will help you find new enjoyment and challenge in one of the best exercises for staying fit and healthy: good old-fashioned walking!