
I tried this power walking method to boost my heart rate and reduce my stress levels — and I'm hooked
Unlike running or jogging, walking has a low impact on your joints, so it is suitable for most people, plus you don't need any fancy equipment to get a good workout — just a comfortable pair of sneakers will do.
Power walking, also known as brisk walking, is exactly what it sounds like — you're walking at a faster pace, probably an effort of six or seven out of ten. An easy way to tell if you're walking quickly enough is the talk test — imagine you're walking with a friend, at the right pace you'd be able to hold a conversation, but you'd probably be a little breathless.
If you couldn't speak without gasping for breath, you're walking too fast. If you could easily talk like you would standing still, you're not walking quickly enough.
If you couldn't speak without gasping for breath, you're walking too fast. If you could easily talk like you would standing still, you're not walking quickly enough.
Alternatively, if you have one of the best fitness trackers strapped to your wrist, another way to check your pace is by looking at your heart rate. When power walking, your heart rate should be 50 to 85 per cent of your maximum heart rate.
Your maximum heart rate is 220 beats per minute (bpm) minus your age in years. Therefore, for a 30-year-old, the calculation would be 220 - 30 = 190 bpm. To determine the range you should be walking in, multiply this number by 0.5 to find 50 percent of your maximum heart rate (so 95 bpm for a 30-year-old), and by 0.85 to see 85 percent (162 bpm). Keep an eye on your heart rate as you walk and try and keep it in this zone.
We've explored the effects of 30 minutes of power walking on the body in more detail here, but in simple terms, power walking is an excellent form of cardio. You're working your entire body as you walk — just make sure you think bout engaging your core to stabilize your torso, and swinging your arms as you walk.
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
Not only does power walking raise your heart rate and burn calories, but studies have found this form of walking can reduce your blood pressure and your risk of high cholesterol and diabetes.
As Tom's Guide's fitness editor, I'm no stranger to a walking challenge — you can read what happened when I tried the Japanese walking method for a week here, as well as when I took on the 12-3-30 walking workout for a month. Yet next on my list was a 20-minute power walking workout, with a five-minute warm-up and cool down. As always, I set up the workout on my Apple Watch 10 beforehand — here's how to build a workout on your Apple Watch.
During the power walking workout itself, I used the 1-2 step method — this refers to a technique where you swing your arms in a 1-2 rhythm to match your steps. I found myself counting 'one, two' throughout the workout, focusing on swinging my arms, with a 90-degree bend in my elbow, as I took a big step forward each time, striking the floor with my heel and rolling to the ball of my foot.
I found the counting and the arm swing helped me take longer strides, working my lower body harder as I pushed myself forward.
Unlike going for a run, I wasn't immediately out of breath, but I found myself working hard as my heart rate increased. I focused on my form, keeping my core engaged and my torso upright. I tend to tense through my head and neck as I push myself, so I thought about keeping my neck, shoulders, and back relaxed. My heart rate remained elevated throughout the 20-minute workout, but stayed at 50-60% of my maximum heart rate.
More importantly, I really enjoyed the power walking session. While it won't be for everyone, the 1-2 rhythm was somewhat meditative, and I found myself tuning into my body and focusing on my walk. I use exercise as a way to reduce stress and improve my mental health, and this workout did just that.
If 20 minutes of brisk walking is too ambitious, why not mix intervals of brisk walking with intervals of slower walking to recover? The Japanese walking method involves three minutes of a brisk walk, followed by three minutes of a slower-paced walk to recover.
Remember, your brisk walking pace will be different from mine, and that the best workout for you is the one you enjoy the most. As always, if you're new to exercise or you're returning to workouts following an injury or pregnancy, it's always a good idea to check in with a doctor before taking on a new workout routine.

Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles

Miami Herald
an hour ago
- Miami Herald
Watch out Fitbit and Apple Watch, Amazon has entered the chat
You've seen them on wrists and fingers everywhere - at the gym, in the office, on the subway. Smartwatches and fitness trackers have become the quiet uniform of modern life. For many, they track steps. For others, they serve as sleep monitors, heart rate checkers, or reminders to stand every hour. But despite their popularity, most of these devices do the exact same thing. And frankly, they've started to Whether it's an Apple Watch, a Fitbit, or a Garmin, the core experience hasn't evolved much over the past few years. Related: Amazon's latest products go after a new type of customer Sure, there are better sensors and more polished apps. But the function is nearly identical: collecting health data and feeding it back to you in yet another dashboard you'll probably stop checking. What wearables haven't done, at least not well, is make your life easier in the moment. That may be why one small company decided to build something different. And now, a major tech giant just announced plans to acquire that company, marking a bold return to a space it once gave up on. That company is Amazon. And the startup it's buying is called Bee. Amazon confirmed this week that it will acquire Bee, a San Francisco-based startup behind a $49.99 AI-powered wristband. Bee's device is sleek and screenless, but packed with purpose. It uses onboard microphones and generative AI to listen to daily conversations - like work calls, casual chats, or even errands shouted across the room - and then distills that information into summaries, reminders, or to-do lists. Think: a wearable that doesn't just track your health, it helps you manage your life. In a LinkedIn post, Bee CEO Maria de Lourdes Zollo described the vision as "truly personal, agentic AI." Related: Apple Watch, Fitbit rival stuns with bold message "We imagined a world where your life is understood and enhanced by technology that learns with you," she wrote. Amazon spokesperson Alexandra Miller confirmed the acquisition but didn't share financial details. The move comes as Amazon expands its AI ambitions with projects like the shopping assistant Rufus and a revamped Alexa voice assistant. It also marks a second swing at wearables after Amazon discontinued its Halo fitness tracker in 2023. This time, though, the angle isn't frictionless productivity. Apple and Fitbit have long defined what wearables are supposed to do. Track your steps. Nudge you to stand. Alert you when your heart rate spikes. But those features haven't changed much in the past five years, and they haven't solved a bigger problem: information overload. Bee offers something different. Its core value isn't movement tracking or health metrics; it's saving time and promoting mental clarity. Instead of keeping you glued to your screen, it wants to take tasks off your mind. That kind of AI-assisted memory could appeal to students, professionals, parents, and anyone juggling a busy life. And because it's currently priced at just $49.99, it lowers the barrier to entry significantly. By comparison, the Apple Watch SE starts at $249. Fitbit's latest models range from $100 to $300. This isn't just another gadget - it's a rethink of what a wearable should be. With Amazon backing it, Bee now has the infrastructure to scale, and the resources to improve. If Apple, Google, WHOOP, and Meta weren't already watching, they are now. And with OpenAI, Humane, and others chasing similar hardware ambitions, the AI-on-your-body race is officially on. Related: Amazon's Alexa AI upgrade is even worse than expected The Arena Media Brands, LLC THESTREET is a registered trademark of TheStreet, Inc.


Health Line
3 hours ago
- Health Line
7 Key Metrics to Track for Better Heart Health
Tracking key heart health metrics every day helps you understand how your lifestyle affects your cardiovascular system and empowers you to take proactive steps toward better heart health. Heart disease often develops silently over time, shaped by daily habits and stressors. However, many risk factors, like elevated heart rate, poor sleep, or lack of movement, can be detected early and addressed with simple changes. As a result of wearable devices and health-tracking apps, more people can now monitor cardiovascular markers from home and use that data to guide preventive care. By tracking key heart health metrics each day, you gain insight into how your body responds to sleep, physical activity, stress, and how well it recovers after exertion. This awareness can help you make smarter choices and spot patterns before they become problems. Here are seven important metrics to track, what they reveal, and how to use them effectively. Heart rate per step (HRPS or DHRPS) Heart rate per step measures how many heartbeats occur for every step you take during the day. It's calculated by dividing your total heartbeats by your step count. This metric matters because a higher heart rate per step has been linked to an increased risk of cardiovascular disease, heart failure, and diabetes. It reflects not just how much you move, but also how much effort your heart puts into supporting that movement, giving insight into how efficiently your body handles everyday activity. General ranges: Under 0.75: typically low risk 0.75–1.0: moderate Over 1.0: may indicate elevated risk, especially if sustained Most fitness trackers that measure both daily heart rate and steps, such as Apple Watch, Fitbit, and Garmin, can provide the data needed to calculate HRPS. Heart rate variability (HRV) HRV reflects how much your heart rate naturally fluctuates between beats. A higher HRV generally means better cardiovascular adaptability and nervous system balance. What affects HRV: sleep quality mental and physical stress alcohol imbalanced diet overtraining or lack of recovery How to improve it: Prioritize consistent, high quality sleep. Build in rest days between high intensity workouts. Use breathing exercises to manage stress. Most modern wearables, including Whoop, Oura Ring, Apple Watch, and Garmin, offer HRV tracking during sleep or periods of rest. Resting heart rate (RHR) Resting heart rate is your pulse when the body is at complete rest. It's a direct indicator of overall cardiovascular efficiency. A healthy range for most adults is 50 to 100 beats per minute (BPM). However, lower ranges are often seen in more active or fit individuals. To track your RHR, you can: Measure it first thing in the morning, before getting out of bed. Use the same time and conditions each day for consistency. Avoid caffeine, stress, or movement right before measuring. Changes to watch for: a sudden increase of 10 or more beats per minute over several days a resting heart rate consistently above 100 bpm a resting heart rate below 40 bpm (if you're not a trained athlete) These changes may signal stress, illness, or changes in cardiovascular health that should be discussed with a healthcare professional. Most smartwatches and fitness bands with 24/7 heart rate monitoring can measure RHR automatically, especially overnight. Blood pressure variability (BPV) While most people track average blood pressure, daily variability in readings is also important. It reflects how well your body manages vascular pressure throughout different situations. Why it matters: Higher BPV is linked to stroke and heart disease. One-time readings may miss warning signs that show up only through frequent monitoring. Monitoring BPV can provide insight into how your body handles daily challenges. Most wearables don't yet provide accurate blood pressure data, but the Omron HeartGuide is one of the few FDA-cleared devices recommended for tracking BPV at home. It uses a built-in inflatable cuff to take clinically validated wrist-based measurements. Sleep quality indicators Sleep is critical for heart repair, hormone regulation, and recovery. Poor sleep can increase heart rate, raise blood pressure, and lower HRV. Key sleep metrics to monitor: total sleep time (7–9 hours recommended for adults) time in deep and REM sleep frequency of sleep interruptions or restlessness Improving sleep often leads to better performance across other heart health metrics. Tips to improve sleep: Keep a consistent sleep-wake schedule. Limit screens and stimulants before bed. Keep your sleeping environment dark, cool, and quiet. Sleep trackers can give insight into your sleep stages, but focus more on overall trends than nightly detail. Daily step count and movement patterns Daily steps are important, but so is how often you move throughout the day. Even if you exercise, sitting for long periods can reduce cardiovascular benefits. How to stay active during the day: Set reminders to stand or move every 30 to 60 minutes. Take short walks after meals or during work breaks. Aim for 8,000 to 10,000 steps a day, adjusted for your age and activity level. Pedometers like the Fitbit Inspire 2, 3D TriSport Walking Pedometer, and OZO Fitness SC2 offer reliable step tracking in both simple and feature-rich designs. Getting the most accurate data from your wearable The accuracy of wearable devices varies by metric and how you use them. To truly benefit from daily heart health tracking, it's important to understand their strengths and limitations, and follow best practices to maximize accuracy. To improve the quality of your heart health data: Wear your device snugly and in the recommended position, usually just above the wrist bone, to maintain good sensor contact. Sync your device regularly with its app to keep firmware updated and data accurate. If possible, calibrate your device's readings by comparing them with validated tools such as a manual blood pressure cuff or chest strap heart rate monitor. Avoid moving excessively during measurements and try to be still and relaxed, especially for blood pressure and HRV readings. Use your wearable as a tool to track long-term trends and patterns rather than expecting pinpoint medical accuracy from each individual reading. By following these steps, you can get the most meaningful insights to support your heart health without over-relying on any single measurement. Integrating your metrics No single number tells the full story. The real value comes from understanding how your heart metrics relate to one another. Look for patterns like: poor sleep followed by low HRV and high resting heart rate improved recovery after better hydration or stress management step count decreases alongside rising HRPS Track consistently for a few weeks to establish your personal baseline. If patterns persist or worsen, you can bring your data to your doctor. Many apps now allow secure data sharing and integration with electronic health records. Be mindful of privacy settings and choose apps with strong protections.


Newsweek
7 hours ago
- Newsweek
Boyfriend Thought Living Together Would Be 'Cute'—Then Reality Hits
Based on facts, either observed and verified firsthand by the reporter, or reported and verified from knowledgeable sources. Newsweek AI is in beta. Translations may contain inaccuracies—please refer to the original content. What started as a cute idea—living with his girlfriend—quickly turned into a hairy nightmare for one man, after he found himself cutting clumps of her hair out of the vacuum cleaner. Zoe Mary (@zoemaryfairy) shared a video of her boyfriend struggling to remove tangled strands from the vacuum brush using scissors. The TikTok has since gone viral, with over 148,000 views and more than 6,000 likes. "I was just getting ready when I heard him hoovering our room and then the hoover stopped and he went quiet for ages, so I walked in and he was there with the scissors trying to cut it all out. We only realized afterward that you can actually take that part of the hoover out and do it easier," Mary told Newsweek. She said her boyfriend, Bill, always jokes about finding her hair everywhere, including his clothes. "POV [point of view]: Your boyfriend thought living with you would be cute, until he had to cut all your hair out the hoover," she wrote in the overlay text on the clip. "How I'm not bald is beyond me, she's about 100 hairs a day," Zoe added in the caption. Hair getting stuck in vacuum rollers is a common household issue—especially in homes with long-haired residents. One Good Thing by Jillee says that the best way to remove hair from a vacuum brush roll is to use scissors or a seam ripper to cut gently through the hair wrapped around the brush. Some vacuum models also have release tabs or screws that make it easier to detach the brush roll for cleaning. As for why so much hair ends up in the vacuum in the first place, experts at Healthline say that it is normal to lose about 50 to 100 hairs a day. Factors such as stress, diet, hormone changes, or even hair-care routines can cause increased shedding, but daily hair loss at this rate is generally not a cause for concern. If you don't have a vacuum on hand—or want to prevent hair from getting tangled in one—there are several effective ways to remove hair from carpet manually. Experts at wikiHow say that tools such as a rubber broom, squeegee, or even a damp sponge can lift hair from carpet fibers. The static created by rubber helps gather it into clumps, making it easy to pick up and throw away. You can also put on rubber gloves and run your hands over the carpet, as the friction pulls strands up from the surface. These low-tech methods are especially helpful for quick cleanups or in hard-to-reach areas. TikTok users rushed to the comments with empathy—and advice. "You can take that bit out, sooo much easier!" posted one user. "Babe get yourself an unpicker/seam ripper it's a gameeee changer for this," said Christie. Stock image: A man vacuums around his lounge in gray pajamas. Stock image: A man vacuums around his lounge in gray pajamas. shironosov/iStock / Getty Images Plus "You've just reminded me to go and do mine, it's not even been a week and I'm terrified," commented another woman. "Absolute fact, the first time he watched me cut it out he was so grossed out," said Jen. "On the side, there is a screw, you can turn it and pull the whole thing out. Makes it way easier to clean," added Manu. Do you have any viral videos or pictures that you want to share? We want to see the best ones! Send them in to life@ and they could appear on our site.